Warm Up
3 Rounds-PVC
10 seated good mornings
10 RDL's
10 Air Squats
Bike or Row 1:00
Emom x 20
1. 8 Back Squats
2. 12 Box Step Overs
3. :50 sec. Glute Bridge Hold
4. Rest
3 Sets For Quality:
-15 Single Leg Glute Raises (15 each leg)
-30 Banded Bicycle Crunches
-:30 Seconds Banded Wallsit Clamshells
**After each set complete 500m Row
Stretch!
Back Squat In a 12:00 Window 5-7 Sets [Climbing]: 1 Back Squat Every 2 Minutes x 24 Minutes 1) 12 Right arm snatches/American KB Swing...
EMOM for 10 minutes Odd Minutes: 5 Bench Presses (65% of 1RM) Even Minutes: 8 Hand Release Push-Ups For the bench presses, use the weight...
EMOM for 10 minutes Odd Minutes: 5 Bench Presses (65% of 1RM) Even Minutes: 8 Hand Release Push-Ups For the bench presses, use the weight...
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