A: Warm Up
5 minute Dynamic Stretch
B: Mobility/Prep
Mobility – coach’s choice
Review Back Squat
C1: Strength
Back Squat 3×10
Build up to a heavy set of 10 reps. Go heavier than last week if form and mechanics are solid. Decreased the load slightly for the last two sets.
C2: Cardio
Steady 8s
800m row
1 min rest
20 cal assault bike
1 min rest
800m row
1 min rest
10 cal assault bike
1 min rest
800 m row
D: Met Con
100 Anchored Abmat Sit Ups
100 Burpees
100 Box Jumps 24/20
100 Kettlebell Swings 35/25
100 Air Squats