Squats and some cardio
Warm Up
3 Rounds
60 Sec Row
10 Goblet Squat with a 2 sec hold at the bottom
10 m Duck Walk
Mobility
- Ball into Glute
- Banded Hip Flexor Stretch
Back Squat Prep
2 Sets
5 BB Tempo Jumping Squats
8 BB Back Rack Lunges
Weightlifting
Back Squat 4 x 4 @ 80%
Rest 90 Sec B/W sets
Workout
2 Rounds
400m Run
-into-
4 Rounds
15/12 Cal C2
10 KB Swings 24/16Kg
Extras
Conditioning
5 Km run
Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …
Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step …