3 In the Hole Front Squat @ 6/10 RPE
3 In the Hole Front Squat @ 6.5/10 RPE
3 In the Hole Front Squat @ 7/10 RPE
3 In the Hole Front Squat @ 7.5/10 RPE
3 In the Hole Front Squat @ 8/10 RPE
)
Explode out of the hole, smooth transition down and reset after each rep.
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Jog (moderate)
5 Box Step Ups (each leg)
10 Abmat Sit Ups
2. Workout Prep
1 Set (at workout pace):
100m Run
2 Dumbbell Box Step Overs (at workout weight and height)
4 GHD Sit Ups
Partner Throwdown Thursday! !
3 Sets: (1 set every 8 minutes)
200m Run (Together)
Partner 1: 10 Dumbbell Box Step Overs (2×50/35) (24”/20”)
Partner 2: 20 GHD Sit Ups
*Both working at the same time and complete each movement
200m Run (Together)
Time Cap each set: 6 minutes
Individual Version
3 Sets: (1 set every 8 minutes)
200m Run
10 Dumbbell Box Step Overs (2×50/35) (24”/20”)
20 GHD Sit Ups
200m Run
2 minute Couch Stretch (each side)
2 minute Pigeon Pose/Stretch (each side)
1-2 minute Quad Smash (each side)
1. Mayhem 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
2. Barbell Prep
2-3 Sets of Front Squat Skill Transfer Exercises
3x No Hands Front Squat
3x Front Squat
3x Pause Front Squat
3x 1 + ¼ Front Squat
3x In the Hole Front Squat
3x :10 Eccentric Squat