*Do a set every 1 minute 30 seconds.
3 Back Squat @ 7/10 RPE
3 Back Squat @ 7.5/10 RPE
3 Back Squat @ 7.5/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE)
1-2 Sets
1:00 Bike Erg OR Echo Bike (moderate)
10 Single Arm Kettlebell Thruster (each arm, light)
Then
1 set (at workout pace):
5/4 Calorie Bike Erg (OR 4/3 Calorie Echo Bike)
5 Wall Balls (at workout weight and height) OR Dumbbell Hang Clean and Jerk (at workout weight) depending on what option you choose
Optimus Prime
<16 Min>
4 sets:
AMRAP 2 Minutes
25/20 Calorie Bike Erg (OR 20/16 Calorie Echo Bike)
Max Wall Balls (30/20) (10/9ft) OR Dumbbell Hang Clean and Jerks (50/35)
-rest 2 minutes between sets-
OPTIONAL
5 minutes of:
2-4-6-8….
Bar Muscle Up into Bar Dip
Freestanding Handstand Shoulder Taps [right/left = 2 reps]
–rest 2 minutes–
5 minutes of:
**begin where you left off [if you finished the 8s, begin on the 10s]Bar Muscle Up into Bar Dip
Freestanding Handstand Shoulder Taps [right/left = 2 reps]
1-2 minute Quad Smash (each side)
1-2 minute Lacrosse Ball Glute Smash (each side)
2 minute Spiderman Stretch (each side)
Quad Smash (each side)
Lacrosse Ball Glute Smash (each side)
Spiderman Stretch (each side)
Hip Halo Activation
* 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats
Then
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)