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Equipment needed:
–Bike, Rower
–Barbell.
Bike, Row 1x:
–3min @ an easy pace
1 Round:
–5ea Samson Lunge
–10ea Hip Circle
–8 Tempo Air Squat (:03sec down and fast up)
–6ea Split Squat (no weight)
1 Round:
–10 Bootstrapper
–10ea Fire Hydrant
–8 Tempo Back Squat (:03sec down and fast up)
–6ea Barbell Split Squat
SPECIFIC WARM UP 15-25minutes
Back Squat General Barbell Warm Up 1x:
–10 Romanian Deadlift
–10 Front Rack Alternating Lunges
–10 Good Morning
Back Squat Specific Warm Up 1x:
–5 Back Squat
Tempo Back Squat:
2 reps OTM x 10 min
-use 50% of your 1 RM
(:03 down, fast up)
Back Squat Scaled Version:
2 reps OTM x 10 min
-use 50% of your 1 RM
Heavy Day Minimal Gear Version:
Dumbbell or Kettlebell Squats
2-5 reps OTM x 10 min
-Choose the reps based on the weight available. The focus should be on quality reps and movement.
Heavy Day Bodyweight Version:
Tempo Air Squat:
10 reps OTM x 10 min
-Use a tempo of :03sec down and up. Consider doing these against a wall if you want to make them harder.
Every 2min x 10min
30 Alt. Plate Hold Box Step Up
(heavy)
3 Rounds For Quality:
–5ea Single Arm Weighted Sit Up
–:30sec Superman Hold
