SMR Glutes/Hip Flexors (6 min)
Couch Stretch (2 min e/s)
+
10 Front Step Lunges
10 Back Step Lunges
10 Goblet Squats
12 American KBS
x2
(After Squat endurance and before 15m AMRAP)
Review Hang Power Cleans and Push Press
Squat Endurance:
OI and below: 12min EMOM alt.
1: 12 Goblet Squats
2: 12-16 Lunges
OI-BI: 3×8 Bulgarian Split Squats
BI<: 20 Rep Back Squats
Notes: For the 20 Rep back squats this will be an 8 week progressions, adding weight each week. Start light!!
15 minute AMRAP
9 Burpees over bar-> Bodybuilders
12 Box Jumps 24/20->20/16-> Step-ups
15 Hang Power Cleans 75/55->55/35->RKBS
15 Push Press 75/55->55/35 ->Dumbbells
High breathing and high heart rate (85-95%), scale in order to sustain this effort.