Monday, November 21st 2022

WARM UP

Every :15 x 3:00

-5 Air Squats

-3 Box Jumps

Into

Box Pigeon

then

2 Sets

4/4 Step Downs

6/6 Figure 4 Hip Rotations

5 Pause Back Squats

Build to starting weight

STRENGTH

E2M x 4 6 Back Squat @ 65 – 75%

:02 pause in hole every rep

10 Heavy Russian Swings after each set

GET FIT

4x

12-10-8-6 DB Box Step overs @ 2×50/35

15 Push-Ups (Rx+10 HSPU)

20 Weighted Sit-Ups (RX+15 GHD sit ups)

*16min CAP