Warm-Up
Rig Banded Back Squats & Deadlifts
Back Squat
3 sets of (building each set)
5-4-3-2-1
Rest 2:00
5-4-3-2-1
Rest 2:00
5-4-3-2-1
4 rounds
-10 DB DL
-10 Lung Pulses Right
-10 Lunge Pulses Right
-10 DB DL Squat Jumps
-:30 Flutter Kicks
Rest 1:00
3 Rounds For Speed
-15 Cal Bike
-15 Burpee Box Jump Overs
Rest 1:30
Stretch
Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov
Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%
Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente