TUESDAY

Warm-Up

Part A)

2:00 Machine @ Moderate Pace

1:00/1:00 Couch Stretch

10/10 World's Greatest Stretch

10 Bootstrap Squats

10 Cossack Squats

Part B)

10 Empty Barbell Back Squats

5 Back Squats @ 40-50%

3 Back Squats @ 50-60%

3 Back Squats @ 60-70%

Strength

Every 3:00 x 4 Sets

3 Back Squat

Extra Instructions:

Starting @ 70-75% and Building to a New 3RM, suggestion is to build by about 5% on each set. Goal of the day is to build to around 95% of our 1RM for 3RM.

"Bad Fish"

5 Sets

2:00 AMRAP / 1:00 Rest

Min 1: 8 Goblet Squats + 12 Wall Balls

Min 2: Max Calorie Row

Min 3: Rest

Goal: 75/60+ Calories

Kettlebell: 24/20kg / Dumbbell 22.5/15kg

Wall Balls: 9/6

Goals / Objectives / Notes

Primary Objective: Complete the Goblet Squats + Wall Balls in under 1:00 minutes

Secondary Objective: Complete 15/12 Calories on each set on the Rower

Stimulus: Leg Stamina / Anaerobic

RPE: 9/10

Optional Accessories

For Quality:

6:00 EMOM

Minute 1 - :40 Plate Russian Twists

Minute 2 - 5/5 Hip Airplanes

Minute 3 - 3 x Standing Max Vertical Jump (Use Wall)