Monday, September 25th 2023

WARM UP –

2 Rounds

1:00 Bike

:30 Wall Sit

6 Jump Squats

MOVEMENT/MOBILITY – band

:45/:45 Banded Spiderman

:30/:30 Samson Lunge

8 Banded Squats (Band around hips facing out, squeeze glutes)

8 Spanish Squats

10 Scorpions

PRIMER – barbell

-5 Pause Back Squats

-8/8 SL Glute Bridges

-5 Back Squats

STRENGTH

E2MOM x 5

3 Back Squats

-start at 70% and build to a heavy set of 3

GET STRONG

3 Rounds

1:00 DB Bow Tie Wall Sit (50/35)

15 Goblet Squats (50/35)

:30 Wall Sit (no weight)

2:00 Rest

*After 3rd Round Complete 400m Farmer Carry (AHAP)

To complete Rx – wallsits and squats must be unbroken

no rest between movements, move right to the next one