Friday, August 19th 2022

WARM UP

Primer

3 Rounds

-100m Run

-8 Spanish Squats (:03 pause at top)

Activation/Mobility

2 Sets

-Spiderman Stretch :30

-Banded Standing Front Rack :30

then

w/ Empty Barbell

-Front Rack Openers

-5 1 1/4 Front Squats

-5 Pause Front Squats

STRENGTH

FRONT SQUAT

Tempo Front Squat 4×6

*3 seconds down, 1 second pause

55-70%

*rest 2 minutes between sets

GET FIT

14 Minute AMRAP:

-200m Run

-20 Wallballs (20/14) (11″/10″)

-200m Run

-5 Wall Walks

RECOVERY

1:00 Forward Fold

3 Way Banded Hamstring Stretch