Back Squat
Warm Up
2 Rounds
100m run
5 Deep Squats to Hamstring Stretch
5 Inchworm to Push up
Mobility
- 20 90/90 Hip Stretch
Specific
2 Sets
10m Monster walk
5 Tempo Squats
3 Press
Strength
Back Squat
EMOM 12 min
Min 1. 1 Rep @ 90%
Min 2. 3 Reps @ 60%
Min 3. 5 Reps @ 40% – Fast
Comp
EMOM 12 min
Min 1. 1 Rep @ 90%
Min 2. 3 Reps @ 75%
Min 3. 5 Reps @ 60% – Fast
Workout
RX
3 Rounds
20 Thrusters 35/25 Kg
200m Run
1 min Rest
RX+
3 Rounds
10 Thrusters 60/42.5 Kg
200m Run
Rest 1:1
3 Rounds
15 Thrusters 42.5/30 Kg
200m Run
SC
3 Rounds
20 Thrusters 20/15 Kg
200m Run
1 min Rest
Fit
3 Rounds
15 Thrusters 20/15 Kg
10 Burpees
200m Run
1 min Rest
Accessory
Landmine rotations
5 x 8/8
Landmine Press
5 x 8/8
Landmine Row
5 x 8/8
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