WARMUP
10 ALT LIZARDS W/ ROTATION
10 FIRE HYDRANTS
10 DOWN DOGS
10 SNOW ANGELS + :10 HOLD LAST REP
X2
MINI SERIES
20 BANDED AIR SQUATS
10 BANDED HALF BTM SQUATS
10 MONSTERS WALKS (FWD & BCK)
20 GLUTE BRIDGES
20 CLAM SHELLS
THEN…
10 EB BACK SQUATS
8 REPS @40%
6 REPS @50%
4 REPS @60%
2 REPS @65%
THEN…
STRENGTH
BACK SQUATS
EVERY 5 MINS X3 (PARTNER UP)
– 6 REPS @65% (100#)*
– 4 REPS @70% (110#)*
– 2 REPS @75% (120#)
– 6 REPS @70% (110#)*
4 REPS @75% (120#)
– 2 REPS @80% (130#)*
– 6 REPS @75% (120#)*
– 4 REPS @80% (130#)*
• 2 REPS @80%+
* EXAMPLE OF LOADING
20 MINS (16 WORKING TIME + BREAK DOWN TIME)
THEN..
FOR TIME
“GRACE-LYN”
30 CALS
30 CLEAN & JERKS @135/95
** BEGINNER USE DBS
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