WARM UP – MOBILITY
Dynamic warm up and pre-squat hip openers
Blue band glute / squat warm-up drills
BACK SQUAT X 10
In 20 minutes, warm-up and complete 3 working sets of back squats:
16, 14, 12 reps @ ~65% of your 1RM (or where you finished your last set of 20 back squats last week)
– Rest 3-4 min between working sets
– Generally all 3 sets should be at the same weight, but if you started too light then add a bit so that the sets of 14 and 12 are tough but makable.
Complete 4 rounds for time:
10 Double KB Sumo Deadlifts
10 Double KB Cleans
10 Double KB Thrusters
10 Box jumps 30/24″
– Rest 1 min between rounds –
Rx: 2 x 24/16kg kettlebells, but scale weights so that most sets can be completed unbroken. Newer athletes or those not comfortable with KB’s, scale to 2 x Dumbbells.
Subtract the 3 min rest off final finish time.
Complete 3-4 rounds at a steady pace for quality:
12-15 Cal Bike
10-12 GHD Hip extensions (weighted if possible)
8-10 Strict toes to bar
2-3 wall walks