Friday, August 23rd 2024

WARM UP Tabata (alternating rounds)

-air squats

-ab mat sit ups

*don’t go crazy, just moving to get warm

MOVEMENT/MOBILITY

:30 90/90 stretch / side

8/8 quadruped donkey kicks

8/8 quadruped fire hydrants

8/8 seated alternating straight leg raises

8 bootstrap squats

8 reverse snow angels

2 wall walks, biggest steps possible

10 kip swings

5 kip swings big hip pop

5 kip swings biggest arch possible

PRIMER – bb

10 fast back squats @ empty barbell

8 fast back squats @ first warm up weight

6 fast back squats @ second warm up weig

STRENGTH

Every 2:30 x 5

3 Back Squats @ 82-85%

*goal is to increase weight slightly from last week sets. Same thing not building to heavy set, more for 5 heavy sets across

GET FIT

AMRAP – 12

8 DB Step Overs @ 50/35s

4 Wall Walks

8 DB Thrusters

4 Bar MU

NOTES

Step ups and thrusters need to be a weight athletes can do with no more than 1 break, UB to start.

MODIFY Bar MU – band OR 4 burpee pull-ups