1Min Ankle Stretch
1Min Calf Stretch (30 on each)
1Min of Empty Back Squats
EMOM-every min for 5mins
-1 Back Squat (moderate to heavy-building sets)
EMOM-every 2mins for 10mins
-1 Back Squat (HEAVY)
***Build as heavy as you can but DO NOT miss reps or get sloppy!
***We did this last week, if you worked up to a new PR last week dont feel like you have to beat that this week….not every day is a PR. Working up to the 90%+ zone is very good.
Each Set For Time:
Every 4Mins for 16Mins
-Row For Cals (20/15) (RX+ 25/18)
-50′ DB Front Rack Lunge (35/25)(+50/35)
-Toes To Bar (10 Reps )(RX+ 15 Reps)
*The only rest time you will have is whatever is left after you complete all 3 exercises….you will go on the next 4mins regardless of timing, scale as needed to where you can get a little rest at least.
1. GHD Hip Extension Hold- 60secs
2. Weighted Superman Presses- 15 reps