Tuesday, May 16th 2023

WARM UP

100 jumping jacks

*2 burpee every 10 reps

MOVEMENT/MOBILITY

:30 90/90 stretch / side

8 90/90 hip switches

:30 cossack stretch / side

10 alternating cossack squats, stay low

:20 passive deep squat stretch

:20 active deep squat stretch

10 Banded Air Squats

15 Banded Glute Bridges

5 Banded Kang Squats

8 prone Y’s

8 prone I’s

15 calf raises

15 anterior tib raises

PRIMER

:20 split squat iso hold repeat on other side

STRENGTH

Every 3 Minutes x 2 Sets

15 Back Squat

1:00 wall sit 45-50% (use same weights as last week)

right into

Every 3 Minutes x 3 Sets

2 Back Squat @ 75-85% (percentage increase from last week)

METCON

For Time

2 Rounds

8 BBJO

16 TTB

8 Front Squat 165/115 (Rx+185/125)

8 BBJO

8 Front Squat

2:00 rest b/t sets

STIMULUS You need to push for big sets when you can due to rest period. FS should be a weight that more sets of 8 are unbroken than not.

Scaling TTB – SL T2B-T2A-knee raises

14min CAP