Workout
Front Squat
Sets: 1-4 build
3-5reps
Set 5 : Max Repetitions of Front Squats @ 85%
* To Technical Failure
Circuit
35:20 3 sets 2 laps
Dips on matadors/or ring dips
Db Cossack Squats single50/35
DB bench chest flys 35/15
Fire hydrants bands
Russian twists 20/15
Warm Up 3 Rounds 100m Run :10 sec bar hang walking Good mornings Glute Strength Every 2:30 x 4 -6 Deadlifts w/2 sec pause at the top - activate glutes 185/135 (working on rebounding ) -15 Speed DB Dea
Workout Deadlift Sets 1-4 build 2-4reps Max Repetitions of Deadlifts @ 80% * To Technical Failure * Add 10# From Last Attempt (2/23/24) "Pick-Me-Up" For Time Buy-In: 1,500/1350 Meter Row or 1200 Met
Back squat EMOM On the Minute x 10 Sets: 2 Back Squats @ 70% "Barbara" [BENCHMARK] 5 Rounds For Time [40 Minute Cap]: 20 Pull-ups 30 Push-ups 40 AbMat Sit-ups 50 Air Squats Rest 3 Minutes Focus: Ful