Activation & Warm-Up
3 Minutes Easy Row
30 Seconds Ring Rows
2 Minutes Medium Paced Row
15 Seconds Single-Arm Ring Row (R)
15 Seconds Single-Arm Ring Row (L)
60 Seconds Medium-Hard Row
30 Seconds Strict Pull-Ups (or banded strict pull-ups)
Back Squat Warm-Up Series
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps
A.
Back Squat
Every 2 minutes, for 14 minutes (7 sets of):
Set 1 – 5 reps @ 60%
Set 2 – 4 reps @ 70%
Set 3 – 3 reps @ 75-80%
Set 4 – 2 reps @ 80-85%
Set 5 – 10 reps @ 70%
Set 6 – 10 reps @ 70%
Set 7 – 10 reps @ 70%
B.
Every minute, on the minute, for 20 minutes (5 sets) of:
Station 1: 12-15/9-12 Calorie Row
Station 2: 10 Dumbbell Burpee Deadlifts
Station 3: 60 Second Max Distance Farmers Carry Dumbbell Lunge
Station 4: Rest
35-54: 50/35 lbs
55+: 35/20 lbs
C.
Three sets of:
Single Leg Romanian Deadlift x 12 reps each leg
Single Leg Glute Bridge x 12-15 reps each leg
Rest as needed
General Training Notes:
Back squats that mimic conditioning are on the menu today. 🙂 We are dropping the % on your last 3 sets but upping the reps! Legs are getting stronger! Then onto a challenging but fun 20 minute emom. Keeping with the hard 3 minutes of work, 1 minute of rest theme, you’ll push on the row (shoot for the upper end of the suggested calories); need to move quickly on the burpee dumbbell deadlifts (remember, no jump here) and then move for the ENTIRE 60 seconds when lunging. Challenge yourself to start at the top of the minute and work through your 60 seconds so you ensure you don’t stop early. Reset the mind after each set and stay focused on getting the same distance on your lunges each set.