Strength
Back Squats w/Pause
*some of you squated yesterday so you can do weighted BB lunges or banded Deadlifts from Wednesday’s class!
Every 2:30 x 4
-1 BS w/4 count pause at the bottom + 5 single back squats no pause
Stay with 65-70% of your 1 rep & work on Depth in all squats!
*if you chose single leg lunges do 6 Heavy’ish on each leg
*if you choose Deads 115-145lbs should be your weight & 8 reps every round put red long band around bar!
Long Burner….For Time
*Push Endurance-Quality work on strength
800m Row
-30 DB walking Lunges 50/35’s
400m Run
-30 DB Goblet Squats 50/35 (1 DB)
100m Banded Monster Walks Right side
-30 Heavy’ish DB Floor Press 50/35’s
100m Monster Walks Left side (do not switch sides) go 50m down & 50m back Left side ONLY) band above knees
-30 sumo squats tapping 1 DB to the floor each rep 50/35
60/50 Cals Bike
-30 Strict V-Ups or Hanging L raises
Done!
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