WARM-UP
AMRAP X 4 MINUTES
100 METER RUN
10 ALT LUNGES W/ ROTATION
10 GLUTE BRIDGES
:20 HOLLOW HOLD
INTO…
4 SETS X 5 REPS OF TEMPO SQUAT THERAPY FACING THE WALL(:03 DOWN, :02 HOLD AT THE BOTTOM, :01 UP)
SUPERSET W/
10 BANDED SIDE STEPS (BAND ABOVE KNEES) IN EACH DIRECTION + 10 HALO SQUATS.
STRENGTH
BACK SQUAT
4 SETS OF 5 REPS @ 85-90% OF 2 REP MAX FROM LAST WEEK.
WORKOUT
AMRAP X 20 MINUTES
1,000 METER ROW
50 ABMAT SIT-UPS
500 METER ROW
25 V-UPS
