Monday, October 3rd 2022

WARM UP

2 Sets

10 Step Ups

10 Glute Bridges on Box

:20/:20 SL Wall Sit

into

Box Pigeon

Box Spiderman

then

2 Sets

3/3 Controlled SL Step Downs

Barbell Squat Warm Up

STRENTGTH

5 x 3 Back Squat

:03 descent + :01 pause in hole

@ 65 – 75%

2:00 rest b/t

GET FIT

3x

6 BBJO

9 Thruster @ 75/55 (Rx+115/75)

:60 rest

3x

6 BBJO

6 Thruster @ 95/65 (Rx+135/95)

:60 rest

3x

6 BBJO

3 Thrusters @ 115/75 (Rx+155/105)

*20 Minute Cap