Monday, February 12th 2024

WARM UP – bike

1:00 Easy Bike

:40 Wall Sit

:30 Bike (fast)

:20/:20 SL Wall Sit

MOVEMENT/MOBILITY – Mini Band, Box

2 x

5/5 Half Cirlces

5 pause Squats, drive knees out in bottom x 2

10 Glute Bridges

then,

:30/:30 Box Pigeon

3/3 Contolled Step Downs

10 Pogo Jumps

4 Squat Jumps

4 Low Box Jumps

CORE/PLYO

Squat Primer

Every 3 Minutes x 4 Sets

-50′ Heavy Unstable Bar Back Rack Carries

-3 Tall Box Jumps or PVC Jump Overs

*getting ready to brace heavy weight and be explosive before getting into our heavy squats

STRENGTH

Every 2:30 x 6 Sets

6, 4, 4, 2, 2, 2

Back Squats

*build to a 2 Rep Max