Monday, May 2nd, 2022

WARM UP

“The Warm Up”

3 Rounds

:15 Jumping Jacks

:15 Air Squat

:15 Spiderman

:15 Jump Squats

then

3 Rounds

:15 Plank

:15 Superman

:15 Side Plank L

:15 Side Plank R

Activation/Mobility

2 Sets

3/3 Airplanes

5/5 Leg Behind Heel SL Squat or Rig Assisted Pistol

then w/ Empty Barbell

-10 Front Rack Openers

-5 1 1/4 Front Squats

-5 Pause Front Squats

STRENGTH

FRONT SQUAT

Every 2 Minutes x 5 Sets

-5 Front Squats

*add #5-10 pounds

*Week 3 of 5!!

CONDITIONING

Until 120/100 Reps are Completed

-1:00 Max Cal Bike or Row

-:30 Max Deadlifts (225/155)

*add cals and deadlift reps together

*15 Minute Time Cap

RECOVERY

:90/:90 Couch Stretch

:60/:60 Figure 4 on Wall

2:00 Straddle Stretch on Wall

EXTRA CREDIT

Bulgarian Split Squat

3 x 10 (each leg)