MONDAY

Warm-Up:

2 Sets, For Quality

20 second on / 10 second transition

- Calorie Row

- Curtsy Lunge

- Alternating Dead-Bug

- Alternating Bird-Dog

- Alternating Box Step-Ups

- Lateral Shuffle (10m / out and back)

Every 3:00 x 3 Sets

3 Front Squats @ 90% of 3RM

Rest 30 seconds

3-4-5 Back Squats @ Same Load

Extra Instructions

Complete 3 Front Squats at 90% of your 3RM from a couple weeks ago and then rest 30 seconds before completing the set of Back Squats. Round 1 complete 3 reps, round 2 complete 4 reps, and round 3 complete 5 Back Squats

"Heimdallr"

Every 4:00 x 3 Sets

Fitness

21/16 Calorie Row

12 Dual DB Step-Ups

6 Shuttle Runs

Performance

24/18 Calorie Row

12 Dual DBl Box Step-Ups

6 Shuttle Runs

Box: 20''

Dumbbells: 22.5/15kg

Shuttle Run  8m out and back

Goal / Objectives / Notes

Goal Time Domain: 2:45-3:00/ set

Time Cap: 3:20 / set

Primary Objective: Unbroken Dual Dumbbell Step-Ups

Secondary Objective: Complete the Row in under 1:20

Stimulus: Muscular Endurance / Quad Stamina

RPE: 7-8/10

Notes: This workout will start on the rower with the goal of completing the rower at or before the 1:20 mark in order to ensure we can complete the Dual Dumbbell Step-Ups and Shuttle runs in under the 3:00 mark. The focus will be on an upright torso and continuing to press through the box and flex your belly as you stand tall on the box.

Optional Accessories

For Quality: 2-3 Sets

S1 - :25/:25 Side Plank Rotations

S2 - 5/5 Hip Airplanes

S3 - 6 Rotational Broad Jump (3 Each Direction)