Warmup
Time: 20
Hip Flexor Stretch+Glute SMR (8 min)
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Review Turkish Get-up and Wall Squats
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8 minutes:
Wall Squats 10 reps (Slow controlled)
Turkish Getup 2 e/s
Part 1
Time: 15
Primary: Plumbing - Secondary: Electricity
Squat Endurance
OI and below
20s on/10s off x16 alt. (8 min)
1: Air Squats
2: Back Step Lunges
OI-B:
3×8 Bulgarian Split Squats
B and above:
20 Rep Back Squats”
Weight should be added to the bulgarian split squats and 20 Rep squats as compared to last week. Members may test their squat endurance during this portion if previously untested OR if coach approves a level up attempt.
Part 2
Time: 25
Primary: Ventilation - Secondary: Plumbing
15 min AMRAP:
15 Thrusters 45/35->35/15->Air Squats
12 Box Jumps 24/20->20/14->Step-ups
9 Burpees ->Bodybuilders->To a Box
6 Pullups ->15 Jumping Pull-ups -> 15 Ring Rows
Breathing should be the limiter and movement should be consistent for all 15 minutes. Athletes should try to keep a 90%+ heart rate the entire time.