WARMUP
MINI BANDS
10 – 1 LATERAL BANDED STEPS
20 AIR SQUATS
10/10 FIRE HYDRANTS
20 GLUTE BRIDGES
10/10 CLAM SHELLS
– THEN –
90/90 HIP OPENERS
:30 SEC BTM SQUAT HOLD
10 ALT BTM SQUAT ROTATIONS
BARBELL WARMUP
5 TEMPO FRONT SQUATS (3331)
10 EB FRONT SQUATS
7 FRONT SQUATS @ 40%
7 FRONT SQUATS @ 50%
5 FRONT SQUATS @ 60%
STRENGTH
FRONT SQUATS
EVERY 3 MINS X3
10 FRONT SQUATS @ 60% +
+ 10/7 BIKE CAL SPRINT (HARD)
WORKOUT OF THE DAY
AMRAP 5
3 DB HANG CLEAN & JERKS (R)
5 PULL UPS / 3 BMU
3 DB HANG CLEAN & JERKS (L)
5 PULL UPS / 3 BMU
– REST 2 MINS –
AMRAP 5
3 DB HANG SNATCHES (R)
5 HSPU / HAND RELEASE PUSH UPS
3 DB HANG SNATCHES (L)
5 HSPU / HAND RELEASES PUSH UPS
– REST 2 MINS –
AMRAP 5
3 DB OHS / FRONT SQUATS (R)
5 T2B / KNEE RAISES
3 DB OHS / FRONT SQUATS (L)
5 T2B / KNEE RAISES