Glute/Quad strength movement
-Deficit reverse Lunges
At the rig front foot elevated on on 45lb plate
keep weight mostly in front foot.
-Push through the front heel
-Slight Hinge forward
-EMOM 1:30
8 lunges 4 each leg
8 rounds building in weight.
Start light and find your max.
Section 2 -12 min:
2:30 Emom × 5 Sets:
15 squats w/ DB's 40-50/25-30lbs
10 bicep curls w/DB
10 OH extensions
30 Russian twists
Section 3 -10 min cap:
4 Rounds
15 pull ups
1:00 Sprints (edge of mats to the rig) track your sprints.
Rest :30 sec
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