Warmup
Time: 15
Glute/Quad SMR (5 min)
+
90s Hold in Bottom of Squat
+
15 Air Squats
30s Superman hold (Arch body hold)
15 Glute Bridges
15 Back Squats w/ Barbell
Part 1
Time: 15
Primary: Electricity - Secondary: Plumbing
3×10 Back Squat 3 x 10; 2 min rest b/t sets – building sets (each set heavier).
This is Strength Endurance, but there could be some burning in the glutes and quads towards the end of the sets. Members should focus on perfect form and glute activation as they come to the top of the movement. Use the glute bridges in warm-up to prime the glutes. Members can build each set, the last set should be a tough set of 10 (close to a max set).
Part 2
Time: 30
Primary: Plumbing - Secondary: Ventilation
Every 5 minutes
400m Run or 500m Row
20 Push-ups->Box Push-ups
20 Sit-ups
AMRAP Jumping Lunges
x5
(25 minutes total)
Every 5 minutes start again with the run/row. Members should expect this one to burn throughout. Try to go unbroken on the Push-ups and Sit-ups for as along as possible. Use the Row/Run as a flush/recovery after the jumping lunges. Members should go deep into the burn on those jumping lunges. Scale so that members are always able to get to the jumping lunges before the 5 minutes runs out. Score is total number of jumping lunges.