Friday, August 16th 2024

WARM UP – box, barbell

20 box step-ups

15 air squats

10 barbell good mornings

MOVEMENT/MOBILITY – box, light band

:30 seated piriformis stretch / side

:30 deep lunge stretch on box / side

:30 Box Pigeon

*grab light band

10/10 standing banded kickbacks

10/10 lateral glute kickouts

10/10 lateral leg swings / side

10/10 leg swings forward/backward / side

:30 rig assisted deep squat

8/8 banded thoracic rotation

:30 hollow hold

:20 superman hold

PRIMER – bb, box

8 box jumps

8 jumping back squats

STRENGTH

Every 2:30 x 5 (12.5mins)

3 Back Squat @ around 80%

NOTES All 5 sets to be moderately heavy, shouldn’t be building much.

GET FIT

AMRAP – 10

10 Thruster @ 95/65

10 Box Jump overs @ 24/20″

*NOTES

nice and slow down on the box while being a little more aggressive on the barbell.

Thrusters need to be a weight you can go unbroken for the first couple sets.

(optional) Core Work

4x

5 barbell roll outs

15 ab mat sit ups

*no rest b/t