Tuesday, September 6th 2016

Warm-Up:

Mini Band Hip Activation

OH Squat x 10

Clam Shells x 10

Bent Leg Lateral Walk x 20m

Straight Leg Lateral Walk x 20m

Straight Leg Kick Backs x 10 p/leg

 

Movement Prep:

Squat to Stand x 10

Air Squats – 2 x (:30/:30) Work/Rest is Thighs @ Parallel

2 Blocks, Rest 2:00 between blocks

 

Strength:

Back Squat-

3 x 5 @ 50% 1RM

Rest 1 min between sets

3 x 4 @ 60% 1RM

Rest 1 min between sets

3 x 3 @ 70% 1RM

Rest 2 min between sets

3 x 2 @ 80% 1RM

Rest 3 min between sets

6 x 1 @ 90% 1RM

Rest 4-5 min between sets

 

Conditioning:

8 Rounds of:

:20 Burpees for Max Reps

:10 Rest

:20 Split Jumps

:10 Rest