PERFORMANCE
Warm-Up.
Two sets of:
Assault Bike x 90 seconds
Banded Pallof Hold x 30 seconds per side
Followed by…
Two sets of:
Kettlebell Kang Squat x 8-10 reps, spend time in bottom position to open hips
Alternating Cossack Squats x 20 reps
Then…
A.
Back Squat
*Set 1: 3 reps @ 80% of 1-RM
*Set 2: 2 reps @ 85%
*Set 3: 1-2 reps @ 90%
*Set 4: 1 rep @ 94%
*Set 5: 1 rep @ 94-98%
*Set 6: 1 rep @ 101+%
Rest 2-3 minutes between sets
B.
Every 4 minutes, for 12 minutes (3 sets) for times of:
25/18 Calories of Assault Bike
10 Front Squats (175/115 lbs)
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