Warmup
1:00 MIN MACHINE
:45 SEC HALF LOTUS (WALL)
– THEN –
15 SINGLE LEG GLUTE BRIDGES
20 AIR SQUATS
20 90/90 HIP OPENERS
10 BTM SQUAT ROTATIONS
10 BOOT STRAP SQUATS
X2
8 TEMPO EMPTY BAR BACK SQUATS (@ 3333)
2 WARMUP SETS TO 60% OF 10 REPS
Strength
BACK SQUATS
EVERY 2 – 2:30 MINS X5
10 REPS @ 60%
8 REPS @ 65%
8 REPS @ 70%
6 REPS @ 70%
6 REPS @ 75%
*THESE SQUATS WILL BE HEAVY. IF YOU HAVE TO TAKE A QUICK BREAK, TAKE IT. YOU HAVE 2+ MINUTES
WORKOUT OF THE DAY
FOR TIME
10 ROUNDS
9 THRUSTERS @ 75/55
40 DOUBLE UNDERS / 65 SINGLE UNDERS
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