Monday, September 12th 2022

WARM UP

“The Warm Up”

3 Rounds

:15 Jumping Jacks

:15 Air Squat

:15 Spiderman

:15 Jump Squats

then,

3 Rounds

:15 Plank

:15 Superman

:15 Side Plank L

:15 Side Plank R

10/10 SL Glute Bridges

10 Spidermen Rotations

10 90/90 Rotations

into

Build to Front Squat Weight

STRENGTH

Front Squat

4×8 65-75%

rest 2-3 Minutes

GET FIT

4 Rounds

-15/12 Cal Bike

-15 Thursters (95/65)

-5 Wall Walks

rest :60 b/w rounds

RECOVERY

2:00 Easy Bike

-Quad Smash w/ Barbell

-Couch Stretch :90/:90