4 Front Squats @ 70% 1 RM Front Squat
4 Front Squats @ 70% 1 RM Front Squat
4 Front Squats @ 75% 1 RM Front Squat
4 Front Squats @ 75% 1 RM Front Squat
4 Front Squats @ 75% 1 RM Front Squat
*:20 Hold after last repetition )
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
:30 Row (Easy)
:20 Row (Moderate)
:10 Row (Fast)
25 Single Under
25 Double Under
2. Workout Prep
1 set (at workout pace):
100m Row (at workout pace)
15 Double Unders (MUST Be unbroken)
15 Single Unders (MUST Be unbroken)
5 rounds
250m Row (MUST be Sub 0:52 for Men and Sub 0:59 for Women)
25 Double Unders (MUST Be unbroken)
25 Single Unders (MUST Be unbroken)
*1:44/500m for men and 1:58/500m pace for women
*Repeat from Monday February 20, 2023
Time Cap: 12 minutes
2-3 minute Alternating Calf Stretch
2 minute Ankle Dorsiflexion Stretch (each side)
1. Mayhem Hip Halo Activation
2. Front Squat Skill Transfer Exercises