3 Back Squat @ 6/10 RPE
3 Back Squat @ 7/10 RPE
2 Back Squat @ 8/10 RPE
2 Back Squat @ 9/10 RPE
1 Back Squat @ 10/10 RPE
)
1. Movement Prep/Activation and Increasing Heart Rate
1 Sets
1:00 Ski OR Row (moderate)
5 Box Jump w/Step Down (start low height and then increase each set)
10 Tempo Banded Good Morning
10 Slow Lateral Box Step Up (5 each leg)
2. Workout Prep
1 Set (at workout pace):
100m Ski Erg (OR Row)
2 Box Jump (at workout height)
4 Kettlebell Swings (at workout weight)
6 Air Squats
Partner Throwdown Friday!
2 Sets
In a 10 minute window
1500m Ski Erg (OR Row) (each at the same time)
AMRAP in the time remaining of
Partner 1: 5 Box Jump (30/24)
Partner 2: 10 Kettlebell Swings (70/53)
*Both perform at the same time, then switch when each are done
20 Synchro Air Squats
-rest 4 minutes between sets-
Individual Version:
2 Sets
In a 10 minute window
1500m Ski Erg (OR Row)
AMRAP in the time remaining of
5 Box Jump (30/24)
10 Kettlebell Swings (70/53)
20 Air Squats
-rest 4 minutes between sets-
*Chose two of the below movements to do for your cool down.
2 minute Couch Stretch (each side)
2 minute Pigeon Pose/Stretch (each side)
1-2 minute Quad Smash (each side)
1-2 minute Lacrosse Ball Glute Smash (each side)
2 minute Spiderman Stretch (each side)
1-2 minute Elbow to Floor Stretch (each side)
2 minute Frog Stretch
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
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)