Monday, October 17th 2022

WARM UP

4 Minute EMOM

-10 Air Squats

-Easy Bike Remainder of Minute

then

90/90 Rotations

Figure 4 Rotations

Spiderman Rotations

Into

2 Sets

-15 Glute Bridges w/ Hip Circle

-5 Jump Squats

Build to Starting Weight

STRENGTH

Every 2 Minutes x 3

4 Back Squat @ 78 – 85%

Every 2 Minutes x 3

2 Back Squat @85 – 89%

Final set of 4 and 2 should be around 5-10 heavier than last week

GET FIT

4 Rounds For Time

20/15 Cal Bike

10 Thrusters (95/65)(Rx+135/85)

15 Bar Facing Burpees

:60 Rest