Our Recent Posts

Tags

No tags yet.

11.30.2020

WARM-UP

1) Cardio Warm-Up: 1-minute each machine

2) Mini Band Glute Warm-Up

3) Front & Back Squat Bar Warm-Up

4) Front Squat Warm-Up Sets: 2-3 reps @ 60/65/70/75%

STRENGTH: 4 Front Squats @ 80% + ME reps, Back Squats x 4 sets

ACTIVE MOBILITY

1) T-Spine Extensions

2) Front Rack Stretch

3) High Glute & Adductor Smash

4) Frog & Couch Stretch

WOD: Perform the following for time:

  • 30 calories

  • 30 KTE’s

  • 15 Back Squats @ 65% of 1RM

  • 24 calories

  • 24 KTE’s

  • 12 Back Squats

  • 18 calories

  • 18 KTE’s

  • 9 Back Squats

**Must use all 3 machines for calories

COOL DOWN

1) 200m Recovery Walk

2) V Stretch (2-3 minutes relaxed hold)

3) Extra Core: Plank with One Legged Raise, 15 reps R/L x 3-4 sets

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)