Monday, 11/23
November 22, 2020
Wednesday, 11/25
November 24, 2020
Warm Up
3 Rounds
12 Squats (Pause/Reg/Jump)
6 Single Leg Pause Hip Bridges/side
12 Alt Samson Lunges
6 Alt Dead Bugs
Strength
Prep (10 Minutes)
4-5 Sets of Back Squats
Set 1: 5 reps @ 40-50%
Set 2: 4 reps @ 55-60%
Set 3: 3 reps @ 65-70%
Set 4: 3 reps @ 70-75%
Every 2:30 for 12:30 (5 rounds)
3 Back Squat @ 75-80%
Met Con
3 Rounds for Time (20 Minute Cap)
20 Front Rack Reverse Lunges (95/65)
400m Run
30 Ab Mat Sit Ups
