Tuesday, June 6th 2017

Warm-Up/Movement Prep:

Wall Squats x 10

Kneeling Hip Flexor Stretch x 30 sec p/side

Kneeling Adductor Stretch x 30 sec p/side

Glute Bridge x 10

KB RDL to Squat – 2 x 8

KB Overhead Raise in Squat x 12

 

Strength:

Deadlift – 3-3-3-3-3

*Start at 75% 1RM.  Add weight for subsequent sets

Rest 2-3 minutes between sets

Overhead Squat – 3 x 20

Use 30% 1RM or Empty Barbell

Rest 2 minutes between sets

 

Conditioning:

For max reps/calories:

2 Minutes of Assault Bike (for calories)

Rest 2 Minutes

2 Minutes of Burpee Box Jump (24″/20″)

Rest 2 minutes

2 Minutes of Rowing (for calories)

Rest 2 minutes

2 Minutes of Split Jumps or Alternating Reverse Lunges

Supplemental:

Band Pull Throughs – 3 x 15-20

Barbell Hip Thrust – 3 x 10-15