Monday, October 2nd 2023

Reminder – In house comp is this Saturday! Sign up at the gym!

WARM UP

EMOM x 3

10 Air Squats

-easy bike in remaining

MOVEMENT/MOBILITY – wall

:30 couch stretch / side

:20/:20 SL Wallsit

10/10 leg swings front to back

10/10 leg swings side to side

8/8 hip airplanes, hand on wall for balance

8 wall facing overhead squats, get as close as possible

:20/:20 Lunge Hold, knee 1″ off floor

4/4 single leg squats, tap opposite knee on ground

8 Lunge Jumps

PRIMER – barbell

6 Goodmorning

6 Pause Back Squats

6 Deadlifts

6 Squat Jumps

Build to starting Back Squat weight

STRENGTH

E2M x 3

3 Back Squat @ 75 – 85%

E2M x 3

1 Back Squat @87 – heavy single

*building to a heavy today.

METCON

AMRAP x 7

12-24-36-48-60.. etc

Double Unders

4-8-12-16-20… etc

Deadlifts (185/135)