Monday, July 10th 2023

WARM UP – empty barbell

100m Jog

10 Air Squats

10 front squats

10 push press

10 zercher squats

10 bicep curls

10 bent over rows

10 strict lateral burpees over bar (strict push up)

100m Jog

MOVEMENT/MOBILITY – heavy band, *band on rig

:30 banded lateral hip distraction / side

:30 banded deep squat stretch facing rig

10 banded squats (face away from rig, band attached to rig and around your hips pulling backwards)

10 spanish squats

PRIMER – empty barbell 8 Lunges w/ Pause at Balance Point

STRENGTH

E2M x 5 @ heaviest weight of cycle

4/4 Barbell Back Rack Reverse Lunges (out of rack)

~40-45% of 1RM back squat

GET FIT

4 Rounds

-400m Run

-24 Wallballs (20/14) (Rx+30/20)

-12 DB Box Step Ups (24″/20″) (50/35) *one DB only

*no more than 2 sets on wallballs, stay steady on run and BJOs