8 min Warm-up
2 rounds Squat Therapy
- 1 min Squat Hold (use counter-balance as needed)
- 5 -8 Russian Baby Makers
- 5 – 8 Rack Assisted Squats (focus on upright spine)
- 5 Overhead Squats (Bar, KettleBells, etc)
Strength
15 min E90S
- 3 – 5 Front Squats (increase weight each round)
- + 2 body weight lunges (warm-up for the conditioning work)
example: 45, 75, 95, 125, 135, 165, 185, 215, 225, 255
Conditioning
15min AMRAP
- 40ft back rack walking lunge (95/65)
- 5 ring dips
- 40ft front rack walking lunge (95/65)
- 15 hand release push-ups
Tags: Cross Training,
dips,
Gymnastics,
Lunges,
Push-ups,
Squats