Tuesday, September 3rd 2024

WARM UP

2x

:45 Spanish Squat Hold

:30 Figure 4 on Rig

MOVEMENT/MOBILITY –

:30 straddle stretch

:30 squat hold (as deep as possible)

:30 staggered hamstring stretch / side

:30 single leg RDLs / side

:30 Spiderman/Rotation/Overhead Reach flow each side

:15 Lunge Hold @ 1″

:40 slow motion air squats, no pauses anywhere

*grab Barbell

:40 slow motion front squats, no pauses anywhere

then,

10 Front Squats with light weight on bar,

then build to starting weight of 4

STRENGTH

E2M x 3

4 Front Squats (:03 Descent)

right into

E2M x 3

2 Front Squats (no tempo)

*goal is to increase each set from last week by #5-10 pounds

ACCESSORY LIFT

E2M x 4

8/8 DB Bulgarian Split Squat @ moderate load

*not looking to go as heavy as possible, but should get difficult

LEG FINISHER

FINISHER

:90 Wallsit *

100′ DB Walking Lunge (50/35s)

:90 Wallsit

*:90 stops if you break, restart timer when you get back up