WARMUP/MOBILITY
Dynamic hip openers
Banded squat warmup
Banded squat warmup
Back Squat
Back Squat EMOM x 10 mins
Sets 1-5: 2 reps
Sets 6-10: 1 rep
*Start at 50% of 1RM and jump by approx. 5% each set, until you need to start making smaller jumps. Aim for sets 9 & 10 to be near max effort for the day.
Sets 1-5: 2 reps
Sets 6-10: 1 rep
*Start at 50% of 1RM and jump by approx. 5% each set, until you need to start making smaller jumps. Aim for sets 9 & 10 to be near max effort for the day.
Stone Cold Steve Austin
1 min per station for max reps, 3 Rounds:
1) Wallballs 30lb – 10′ / 20lb – 9′ slamball is Rx for both guys & girls
2) Burpees
3) Russian KB Swing 36/24kg
4) Assault Bike
5) Rest
*Everyone goes in the same order, stagger start
1) Wallballs 30lb – 10′ / 20lb – 9′ slamball is Rx for both guys & girls
2) Burpees
3) Russian KB Swing 36/24kg
4) Assault Bike
5) Rest
*Everyone goes in the same order, stagger start
