WARM UP
Hip circles, thoracic rotations/activations
Blue band: Glute steps / bridges / squats
Blue band: Glute steps / bridges / squats
8 x Diagonal stretch + 15s hold on last rep
8 x Active pigeon stretch + 15s hold on last rep
Parter front rack stretch
8 x Active pigeon stretch + 15s hold on last rep
Parter front rack stretch
Front Squat
20 min to establish a new 1 rep max front squat
Suggested loading:
6-8 @ 50-60%
3-4 @ 65-70%
2-3 @ 75-80%
1-2 @ 85-90%
1 @ 90-95%
1 @ 95-100%
1 @ 100-102%
1 @ 102-105+%
Suggested loading:
6-8 @ 50-60%
3-4 @ 65-70%
2-3 @ 75-80%
1-2 @ 85-90%
1 @ 90-95%
1 @ 95-100%
1 @ 100-102%
1 @ 102-105+%
Complete 3 rounds:
8/8 DB Bulgarian split squats (@31X1)
– Rest 20-30s –
2 legless rope climbs (1 legless + 1 reg or 2 regular)
– Rest 60-90s –
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*Split squats should be heavy as possible, same weight across
8/8 DB Bulgarian split squats (@31X1)
– Rest 20-30s –
2 legless rope climbs (1 legless + 1 reg or 2 regular)
– Rest 60-90s –
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*Split squats should be heavy as possible, same weight across
Bulgarian Split Squat X 8
8 reps per leg at 31X1 tempo holding DB’s or KB’s in each hand – record in lbs
1 Minute Assault Bike Sprint For Max Calories
