A) 2 Sets
Reverse Samson Stretch Lunge w/rotation x4 ea. side
Ankle Mobility x20-30 sec ea. side
Squat x5 @32×1
*Perform samson stretch lunge in place
B) Front Squat
65% x3
75% x2
85% x1
90% x1
75% x4
65% x8
C) AMRAP In 20 Minutes Of:
10/7 Cal Assault Bike
1 Power Snatch
rest 1 min
*Starting weight for power snatch is 135. Increase 10lb after each successful round. If you reach a lift that you can not complete, drop down to your last successful weight and complete the amrap at that weight.
HIIT – “Gluteus Maximus”
16 min Tabata of :
4 min Jumping Lunges
rest 30 sec
4 min Laterals with hip circles
rest 30 sec
4 min Reverse Luinges
rest 30 sec
4 min Supermans
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