WARMUP
1:00 MIN MACHINE
1:00 PIGEON E/S
:30 SEC STANDING QUAD STRETCH
– THEN —
MINI SERIES
20 AIR SQUATS
20 SIDE TO SIDE
10 FORWARD & BACKWARD
20 GLUTE BRIDGE
20 CLAM SHELLS
10 TEMPO EB BACK SQUATS
THEN…
STRENGTH
BACK SQUATS (12-15 MINS)
BUILD TO A HEAVY 2 BACK SQUATS
WITH A 3 SEC PAUSE AT THE BOTTOM
THEN
AMRAP 22
2 ROUNDS
6 DB SNATCHES @60/40 (HEAVY)
9 BURPEES
12 AIR SQUATS
– THEN
30/24 CALS
(THEN START YOUR 2 ROUNDS AGAIN)
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