Wednesday, March 13th 2024

WARM UP

EMOM x 5

10 Air Squats

then,

easy bike in reminder

w/ Mini band

2 Sets

5/5 Half Circles

10 AirSquats

15 Glute Bridges

then,

Spiderman Rotations

90/90 Rotations w/ external rotations

90/90 Glute Stretch

w/ empty barbell

:30 FR Opener

5 Pause Front Squats

5 Jump Squats

then,

Build to starting weight

STRENGTH

E2M x 6

8, 6, 6, 4, 2, 2

Front Squats

*build across sets to a heavy double. start around 50% and add weight each set

LEG FINISHER

3x

:30 wall sit

20 goblet squats (50/35)

10 jump squats – no weight

:90 rest b/w rounds