Coaches warmup
Then..
I really wanted to hit the legs and glutes today, so we are hitting them with some really good volume. Push these first intervals hard since you only have three. Test that ability to put out high power and see what happens. Then use those primed legs for some heavy back squats. The 8’s should prepare you for the heavy 4’s that follow.
Every 5:00 for 15:00
10 Back Squats 95/65+
25′ DB Walking Lunge
6-8 Burpees
25′ DB Walking Lunge
10 Back Squat
Immediately into:
Every 2:30 for 15:00
8-8-8-4-4-4 Back Squats
10:00 Alt EMOM
Min 1:Barbell Good mornings
Min 2:Bench Dips
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