September 13, 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

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.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Sets 1-3 = 2-3 reps
*Sets 4-6 = 3-4 reps

These sets should be challenging. If you reach the top end of the range, increase the load until you’re unable to do so. If you performed the session on September 5, aim for your first 3 sets to be at least 5% more load than was used in the first three sets of that session.

B.
“The Devil’s Advocate”
Three rounds for time of:
20/15 Calories of Assault Bike
10 Dumbbell Devil’s Presses (50/35 lbs)

Compare results to March 4, 2024.