Wednesday, September 6th 2023

WARM UP – bike

1:00 easy bike

1:00 moderate bike

:30 fast bike

:15 rest

:15 bike sprint

MOVEMENT/MOBILITY – Hip Circle

2 Sets

5/5 Half Cirlces

10/10 Lateral Steps

15 Glute Bridges

then

6 Kang Squats

6/6 quadruped hip CARs

:30 wall sit

5 Pause Back Squats

5 Back Squats

PRIMER – bike, workout weight DB

7/5 cal bike sprint

4 DB snatches at workout weight

STRENGTH

BACK SQUAT

Every 2:00 x 3 Sets

4 Backs Squats 78-83%

right into

Every 2:00 x 3 Sets

2 Back Squats 85-87%

*not a two rep, will build into heavier sets over the next few weeks

METCON

4 Sets

AMRAP – 3

18/14 cal bike

16 DB Snatch @ 70/50

Max Rep Burpees

:60 rest b/t

*use heavier DB than usual, But no more than 2 breaks