Warm Up
Dynamic Squat Mobility
Then, 1 Round:
- Run or Ski 150m
- Squat to Stand x 10
- Scap Push Up x 10
Then, 1 Round:
- Row 200m or Bike 400m
- RDL x 10
- Front Squat x 10
Workout of the Day
A. 4 Sets:
- A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds
- A2: SA Trap 3 Raise x 6-8 per @ 2020 -Rest 60 seconds
B. Every 10 minutes, for 30 minutes (3 Sets)
- Run 400m or Bike 1000m
- 1 Power Clean + 4 Front Squats
- 2 Power Cleans + 3 FS
- 3 PC + 2 FS
- 4 PC + 1 FS
- Row or Ski 500m
GPP
A. 4 Sets:
- A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds
- A2: SA Trap 3 Raise x 6-8 per @ 2020 -Rest 60 seconds
B. Every 10 minutes, for 30:
- Run 400m or Bike 1000m
Then 4 Rounds of:
- RKBS x 8
- Goblet Squat x 8
Immediately followed by:
- Row or Ski 500m
