Warmup:
- Jump rope: 200 turns
- agile 8
- 15-20 Frog pumps
A. Back squat: wide stance w/belt
- 10-10-8-8-5-5-3-3
- Your feet should be wide, but not so wide that you’re doing a sumo squat. Put the bar a little lower on your back—about to the middle of your traps. Having the bar lower will cause your torso to lean forward, which is natural and perfectly OK. Just don’t let your torso fall so far that your spine flexes forward. Do your best to keep your spine straight and maintain an arch in your lower back (neutral).
- Use your flat-soled shoes and belt
B. Minute AMRAP 10
- 10 Walking Lunges
- 10 KB Swings (53/35#)
- 10 Push-Ups (scale down: incline to Box or Bench// scale up: decline or weighted)
C. 3 rounds
- 10-12: 1-arm DB Row
- 10-12: Barbell Hip Bridge (on bench ala Bret Contreras)
D. 5 Min Core Repeats: optional
- 1 Min 5 flutter kicks + Knee tuck
- 1 Min knee in/ knee side + push up
- 1 Min side-plank with leg lift
- 1 Min hollow + oblique knee tuck
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