Friday, September 2nd 2022

WARM UP

3 Minute Easy Machine

2 Sets

:20/:20 SL Wall Sit

-6 YTIs w/ #2.5/#5

-6 Slow Wall Squats

then,

2 Sets

-Spiderman Rotations

-5 Squat Jumps

-5 Pause Front Squats

STRENGTH

FRONT SQUAT

4×10

60-66%

*rest 2 Minutes

GET FIT

“Rogue Q4”

-9 Minute AMRAP

-9 Front Squats (135/95)

-7 Bar Facing Burpees

-5 S2OH

RECOVERY

:75/:75 Spiderman Stretch

-Quad Smash With Barbell

-Pigeon 1:00/1:00