Warm Up
3 Rounds
10 Pause Squats
10 Spider Lunges
10 Alt Dead Bugs
10 Alt Samson Lunges

1:30 Single Leg Flexion/side

Strength
Back Squat (45 min)
Prep: 1×10 w/ bar, 3-3-3-2-2-2 working up. 

Take more or less sets as needed. 

Work: established a 3 rep max.

No more than 3 attempts.  Do not go up unless all reps are full depth. All max attempts should be spotted. 

3 Rounds NFT
1 min Plank Hold
20 Band Good Mornings 
:30-45 Side Plank/side
10- 15 Single Split Leg Squats/side

Mobility
2 Rounds
1 min Bretzel stretch/side
1 min Death stretch/side


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