Friday, September 6th 2024

WARM UP

30 hops to 45# plate

200m run

10 walking lunges

MOVEMENT/MOBILITY

*using #45 Plate

2 sets each leg

8/8 Patrick Step Downs

4/4 KOT Split Squat w/ Pause

then,

:30 Transverse Squeeze

20 hollow rocks

*grab barbell

:30 forward fold

10 good mornings

PRIMER – bb

*throw bar in rack

10 fast back squats @ empty barbell

8 fast back squats @ first warm up weight

6 fast back squats @ second warm up weight

STRENGTH

TEMPO BACK SQUATS

3 Sets

Every 3 Minutes x 3 Sets

8 Reps 31X1

*not looking to get crazy heavy here, focus on time under tension and positions

GET FIT

For Time

4x

200m Run

5 front squats @ (155/105) (Rx+225/155)

right into

3x

15/12 cal row

15 Pull-Ups (Rx+20 C2B)

15 Push-Ups (Rx+15 Strict HSPUs)

NOTES

1. Front squats are done from the floor and need to be unbroken. The weight should not exceed 70% of 1RM FS. Modify run to 250m Row.

2. Body Weight Pump to finish things off. Pick rep numbers you can do in 2-3 Sets