WARMUP
2:00 MIN MACHINE
HIP OPENERS ( 2 ROUNDS OF )
10 ALT LIZARDS WITH A 3 SEC PAUSE
10 – 90/90 STRETCH
10 BTM SQUAT ROTATIONS
10 FEET ELEVATED PLATE SQUATS
10 EMPTY BAR BACK SQUATS
STRENGTH
BACK SQUATS
EVERY 2 MINS X6 (12 MINS)
2 BACK SQUATS + 2 PAUSE BACK SQUATS
*START AROUND 60% AND BUILD EACH SET
WORKOUT OF THE DAY
EVERY 5 MINS X4 (20 MINS)
2 ROUNDS OF:
12/10 MACHINE CALS
10 WALLBALLS
2 SQUAT CLEANS (RX – 175/125)
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