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WARM-UP
Wash hands and wipe machines
2:00 Blood Flow(:20e/:20m/:20h)
Into
2x
20 Air Squats
20 Glute Bridges
12 Jump Lunges
10 half Burpees
STRENGTH
4 SETS
1:00 Back Squats (185/135)(175/125)
1:20 Weighted Wall Sit
12 Bulgarian Split Squats (40/30)
:45 Goblet Squat Holds
*Rest :15-20 second after ea. Movement. 1:00 after each set
*This is week 3 Squats are heavier so just try to challenge yourself to stay under tension longer. There is no Plan this is about mental toughness and making the legs stronger.
CONDITIONING
Mini Fortitute
EMOM :16
12/10 cal Row (15/12 RX+)
12 burpees
Wash hands and wipes machines/bars
STRENGTH POWER HOUR
WARM-UP
3 min blood flow stationary
Into
2x
10/side single leg bridges
10 goblet squats with 3 second hold at bottom (focus on driving knees out to activate glutes )
5 standing CARs https://m.youtube.com/watch?v=Sb5imZbEU7Q
STRENGTH
Squats
75% for 4 sets of 3 reps followed by 5th set of AMRAP. ***Add 5 pounds to the bar for 3rd cycle
ACCESSORY
4 rounds:
10 pendlay rows
10 lateral step ups
1:00 farmers hold (use dumbbells or kettlebells)
Rest 1-2 min in between
CORE
3 rounds
:30 plank right into
30 mountain climbers
Rest :30 in between