July 3, 2024 – Performance

Warm-Up | Performance
Two sets of:
Run x 200m
Walking Lunge x 10 reps
Air Squat x 10 reps
Side-Plank x 30 seconds per side

Followed by…

One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 reps per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 5 reps @ 32X1 + 3 Squats, no tempo

Then…

A.
Six sets of:
Front Squat x 2.1 reps @ 85+% of 1-RM Front Squat
(perform 2 reps, rack the barbell and rest for 10-15 seconds, then finish with a single)
Rest 2 minutes

B.
Every 4 minutes, for 12 minutes (3 sets) for times:
500/400 Meter Row
15 Thrusters (115/75 lbs)

Hit these hard, but aim to keep your fastest and slowest sets within 10 seconds of each other.