Warm-Up | Performance
Two sets of:
Row x 2 minutes, increasing pace every :30 seconds
Plank x :60 Seconds
Bottom Squat KB Goblet Hold x :30 seconds
Followed by…
Two sets of:
Banded Face Pull x 20 reps
Air Squat x 10 reps
Then…
A.
Every 2:30, for 15 minutes (6 sets) of:
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 5 reps @ 78-80%
*Set 6 – 8 reps @ 73-75%
B.
For time:
50 Calorie Row
50 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
50 Calorie Row
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