Tuesday, August 16th 2022

WARM UP

EMOM x 5 Minutes

-10 Air Squats

*ride bike remainder of time

then,

Hip Flow

-Kang

-Rotations

-90/90

-Spiderman

-Samson

Build to starting weight

STRENGTH

BACK SQUAT

Tempo Back Squat 4×6

*3 seconds down, 1 second pause

55-70%

*rest 2 minutes between sets

METCON

For Time:

20/16 Cal Bike

20 Bar Facing Burpees

40 Thrusters (95/65)(Rx+115/85)

20 Bar Facing Burpees

20/16 Cal Bike

*13 Minute Cap

RECOVERY

-Barbell Quad Smash

-Couch Stretch :90/:90

-Spiderman Lunges :45/:45