Warmup
Time: 15
Quad SMR (8 min)
+
20 Banded Side Steps (10 e/s)
12 Goblet Squats
10 Back Squats w/Just Barbell
x2
Part 1
Time: 15
Primary: Electricity - Secondary: Plumbing
Back Squat
3×8; 2min Rest (Building throughout sets)
All members, regardless of level, should be back squatting even if the weight is light. This will be good practice for when 20 rep back squats eventually come up. For athletes that are proficient at back squats they should use the 3 sets to build up to a heavy set of 8. Maintaining perfect form should still be emphasized even when in that last set.
Part 2
Time: 25
Primary: Plumbing - Secondary: Ventilation
4 Rounds (25min Cap)
400m Run
20 Deadlifts 115/85->95/65->75/55->55/35->Kettlebell Deadlift
20 Jumping Lunges->Back Step Lunges
500m Row
20 Rings Rows
20 Push-ups->To Box
This is a mix of Aerobic Endurance and Stamina. Members should dig deep into the burning feeling and use the mono-structural movements as recovery. Choose options that can be done as close to unbroken as possible, no more than two sets.