Two sets of:
Run x 200m
Walking Lunge x 10 reps
Air Squat x 10 reps
Side-Plank x 30 seconds per side
One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 reps per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 5 reps @ 32X1 + 3 Squats, no tempo
A.
Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 – 5 reps @ 70%
Set 2 – 3 reps @ 75%
Set 3 – 2 reps @ 85%
Sets 4-6 – 2 reps @ 90%
Sets 7-8 – 10 reps @ 70%
B.
Against a 90-second running clock…
8 Burpee Box Jump-Overs (24″/20″)
Max Reps of Double Kettlebell Front Squats (24/16 kg KBs)
Rest 90 seconds, and repeat for a total of five (5) sets.
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