Warm Up
2 rounds
10 forward leg swings /side
10 side leg swings
Forward hip circles 10 /side (5 anti, 5 clockwise)
Side hip circles 10 /side (5 anti, 5 clockwise)
Accessory
3 rounds
30 sec goblet squat hold (light)
30 sec bar on knees, plate for heels, ankle stretch
Rest 10-20sec
Strength
A. Back Squat Clusters
3 x 2.2.1
Rest 30 sec btw reps - Rest 2 min btw sets
Conditioning
20 min
Run 800m or Row 800m
Rest 1:1
September 3
Warm Up
2 rounds
20 light Russian twists
14 ROTATIONAL ball slams
10 air squats @ 13X1
Accessory
3x6 Single leg deadlift
AMRAP 10 min for quality
10 strict t2b or k2e
60 sec HS hold - accumulative
50 DU’s/100 Singles
AMRAP 10 min
25 Box jumps with step down @ 24/20
15 Ring Dips (can use a band)
5 candlesticks
AMRAP 10 min
4 lengths farmers walk heavy
3 wall walks
10 pistols alternating