WARMUP
2 MIN MACHINE (8-10 MINS)
– THEN –
20 LATERAL SIDE STEPS
20 AIR SQUATS
20 FWD & BK WALKS
20 GLUTE BRIDGES
10/10 CLAM SHELLS
Then..,
STRENGTH
BACK SQUATS (12 MINS)
3 MINS TO BUILD TO 70%
– THEN —
EVERY 90 SEC X4 (6 MINS)
4 BACK SQUATS @70-75%
Then..,
FOR TIME
EVERY 4 MINS X3 (12 MINS)
SET 1
15 FRONT SQUATS @95/65
100 DOUBLE UNDERS
15 THRUSTERS @95/65
SET 2
15 FRONT SQUATS @95/65
20 BAR FACING BURPEES / LATERAL
15 THRUSTERS @95/65
SET 3
15 FRONT SQUATS @95/65
30 C2B/ PULL UPS / BANDS / RR
15 THRUTERS @95/65
@15:00-22:00
FIND A HEAVY SQUAT CLEAN IN 7 MINS
You must be logged in to post a comment.