Monday, February 20th 2023

WARM UP

1:00 Wall Sit

EMOM x 4

-10 Air Squats

*Spiderman Lunges remainder of minute

Coach Led Hip Flow

Barbell Warm Up

-6 RDLS

-6 Muscle Cleans

-6 Front Squats

-6 Strict Press

-6 Good Mornings

-6 Back Squats

-6 OHS

Then,

Build to Back Squat Weight

STRENGTH

5x

3 Back Squat @ 82 – 89%

2:00 rest b/t

*same as last week, goal is to start and finish 10-15 pounds heavier than last weeks sets

GET FIT

3x

10 Thursters (95/65)

10 BF burpees

10 C2B

right into – (after 3x)

3x

10 Overhead Squats (95/65)

10 BF Burpees

10 Pull ups