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Warm-Up
3 Rounds of
15 Squats
10 Spider Lunges
5 Rolling Split Straddles

then,

2 Rounds of
1 minute Squat Hold
1 minute AMRAP 10 Jumping Jacks/ 5 Jump Squats

Strength – Squat
1 x 5 w/ bar
1 x 5 @ 35%
1 x 5 @ 50%
1 x 5 @ 65%
1 x 5 @ 70%
3 x 8 @ 75%

Finisher
3 Rounds (NFT) of
5 Manual Hamstring Curls (partner assisted)
10 Bar Rollouts
15 Band Good Mornings

Mobility
2 Rounds, 1 Minute each, of
Wall Squat (on back, feet flat on wall, press hips to floor)
Wall Hip Cross-Over Stretch (1 ankle across opposite knee, and press knee towards wall) each side

0 Comments

  1. Kenna says:

    Stuck at 93# for all three working sets. I’ve previously hit 95# at 8 reps and 103# at 6 reps. I probably should have increased a little based on that, but I was feeling all out of whack on form and stability. I think it’s been awhile since I’ve done hack squats.