Friday!
Warmup:
2:00 Hip Mobility
then:
25 Slow Banded Squats
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%
B.
Three rounds for time of:
20 Length of Gym Run
12 Front Squats (185/135 lbs)
12 Toes to Bar
Boom Lite:
Warmup: Same
A.
Three sets of:
Bulgarian Split Squats x 8 reps each leg
Rest 45 seconds after each leg
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Reverse Snow Angels x 20 reps (slow & controlled)
Rest 45 seconds
B.
Three rounds for time of:
20 Length of Gym Run
20 Goblet Squats (heavy)
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