10/14/23

Warm-up

Cardio of Choice x 3-5 min OR Reverse Sled Drag x 5 minutes 

+

2-3 Sets

10 Hand Supported Single Leg RDL/leg

*Stretch through the hamstrings without allowing the low back to round. 

10 Patrick Steps Level 3

*Let the knee travel as far forward over the toe without letting the heel come off the ground. See Level 1/2 for regression. 

10 Single Leg Pike Leg Lift/side (hold 1-2sec on each rep at the top)

*Squeeze the quad and lift the legs. Try to NOT lean back as you raise the legs. 

-Complete

A.

EMOM x 12mins

1st - Bike 30sec @ moderately tough effort

2nd - 8-12 Dual Kettlebell Cleans

3rd - 5 Burpee Vertical Jump (max height)

*every round increase pace on either bike, height on the jump, or load on KB clean

-2x53# KB for the cleans

B.

1-1/4 Back Squat; 5,5,5,5 (add load with each set and finish at 90% effort); rest 2-3mins

*90% effort - consider this on the RPE scale, not your 90% all-time max

-185#, 205#, 225#, 245#

C.

3-4 Sets

1. Seated Good Morning; 2111; 12-15reps

rest 60sec

2. Plate Loaded Lateral Box Step Down; 30X1; 6-8/leg; 

rest 60sec and back to 1

-Complete, 3 sets, 45# and 10# for the plate step-downs

D.

3-5 Sets

14 Russian Kettlebell Swing

rest 15sec

12 Suitcase Long Step Walking Lunges

rest 15sec

10 Supine Toes to Bar w/ 3 second descent

rest walk 90sec between sets

-Complete , 3 sets, 70# KB, 25# DB for lunges