Monday, July 25th 2022

WARM UP

Every :15 x 3 Minutes

-5 Air Squats

-3 Box Jumps/Step Ups

*alt back and forth

then,

2 Sets/ :20 Hold

-Box Pigeon

-Box Lizard

-Box Calf Stretch

-Wrist Stetch on Floor

then,

-5 Tempo/Pause Squats

w/ empty bar

-8/8 Patrick Step Downs

-5 Tempo/Pause Squats with light weight

STRENGTH

FRONT SQUAT

Every 2 Minutes x 6 Sets

-3 Front Squats

First 2 Sets (32X1)

2nd 2 Sets (12×1)

Final 2 Sets (no tempo)

*as the weight increase there are less tempo restrictions

GET FIT

21-15-9

-Cal Row

-DB Box Step Ups (50s/35s)

*after the round of 21 and 15 400m Run

*workout ends on Step ups

*this is a burner, looking to push the pace

*15 Minute Cap

RECOVERY

-Barbell Quad Smash

-Couch Stretch :90/:90

-Lizard Stretch :60/:60