3x. Done quick
10 Jumping Jacks
10 Alt Samson Lunges
5 Down Dog to Push Up
5 Arm Circles fwd/bckwd each arm
Then.
2x
Mini band side to side x20
3 Pause Back Squats with mini band
3 Jump squats with band (no bb)
Then..
Back squat
Every 2:00 x 6 sets: (week 1 of 2)
Start with a set of 10 at your first warm up weight around 30-35%
Set 1: 6 @ 70-75%
Set 2: 4 @ 75-80%
Set 3: 3 @ 82-85%
Set 4: 1 @ 87-92%
Set 5: 1 @ 90-95+%
Set 6: 1 @ 92-97+%
You will repeat this next week for 1 more chance to work up to a heavy single
We are always ok if you want to stay below percentages, and if you don’t prefer reaching top end percentages continue sets 4-6 with 80-85%.
Then…
For time:
50 Hang Power Cleans 95/65
40 Front rack lunges
30 Toe to bar
20 Burpees Over the Bar
*Starting at 0:00 and every 2 Min on the Min complete 7/5 Cal Bike