Thursday
Warm-Up.
Spend 10 minutes rolling out your t-spine and lats.
Two sets of:
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Ring-Rows
30 seconds of Prone Plank Hold
30 seconds of Hollow Body/Superman Swings
30 seconds of Scap Pull-Ups
Rest 60 seconds
Then…
A.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 5 reps @ 70%
*Set 3 – 4 reps @ 75%
*Set 4 – 3 reps @ 80
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 4-6 reps @ 85%
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Front-Racked Kettlebell Front Squats (24/16 kg KBs)
9 Toes to Bar
6 Burpees
Boom Lite
Warm-Up.
Spend 10 minutes rolling out your t-spine and lats.
Two sets of:
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Ring-Rows
30 seconds of Prone Plank Hold
30 seconds of Hollow Body/Superman Swings
30 seconds of Scap Pull-Ups
Rest 60 seconds
Then…
A.
Four sets of:
Back Squat x 6 reps @ 32X1
Rest 60 seconds
Supinated Medball Leg Curls x 8-10 reps @ 3011
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
18 Goblet Squats
12 Hanging Leg Raises or V-Ups
6 Burpees
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