TUESDAY

Warm-Up:

2:00 minute Machine Choice

Mobility

2 Sets, For Quality

20 second Wall Thoracic Extensions

30/30 second Kettlebell Hip Shift

1:00 minute Alternating 90-90 Hip Switch

Specific Warm-Up

2 Sets, For Quality

10 Alternating Lateral Lunges

20 Bear Plank Shoulder Taps

5/5 Pistol Box Step-Downs

20 second Glute Bridges

Strength

Every 3:00 minutes, 5 Sets

4 Back Squats @ 75%+

+ 3 Seated Box Jumps to High Box.

(red stool to 30/24 box)

For the Back Squat we are looking to build from 75% to roughly 85% for a heavy set of 4 on the day. Look to end with about 2-3 reps in the tank or a 8.5 RPE in terms of perceived effort on the bar.

Conditioning "Balancing Act"

9:00 minute AMRAP

Fitness

1* Box Wall Walk

5 Box Pike HSPU’s

10 DB Hang Snatch 17.5/10

10 Single DB Lunges 17.5/10

Performance

1* Wall Walk

5 Wall Facing HSPU’s

10 DB Hang Snatch 22.5/15

10 Single DB Lunges 22.5/15

*Increase Wall Walk by 1 Each Round

Optional Accessories

2-3 Sets, For Quality

10-20 Plate Deficit Pushups

10 Glute Bridge Dumbbell Pull-Overs

10/10 Single Leg Glute Bridges