December 29, 2023 – Performance

Warm-Up | Performance
Two sets of:
Run x 200m
Bodyweight Walking Lunge x 20 steps.

Followed by…

One set of:
“Weight Plate Squat Warm-Up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 6 reps
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 3 reps @ 32X1

Then…

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 3 reps @ 90%

B.
Three rounds for time of:
40/30 Calories of Assault Bike
40 Double-Unders
30 Thrusters (20/15 kg)
20 Toes to Bar