Warmup
Time: 25
Hip Flexor Stretch + Glute SMR (8 min)
+
200m Run/jog
+
10 Banded Good-morning
10 Air Squats; 2s hold at bottom (fast up!)
20s Superman
x3
10 Back Squats w/bar (for those doing 20 rep)
Part 1
Time: 15
Primary: Plumbing - Secondary: Electricity
Squat Endurance:
Under ORANGE I: 30s on/30s off x10min Alt.
1: Air Squats
2: Jumping Lunges
OI-BI: 3×8 Bulgarian Split Squats
BI<: 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: 20
Primary: Ventilation - Secondary: Plumbing
4 Rounds for Time:
12 Power Snatch 75/55->Hang->55/35->Kbs
15 Wall-Balls 20/14->14/10->10/4->Air Squats
18 Box Jumps 24/20->20/14->Step-ups”
This should be very high breathing, with high heart rate (85%-90%). Goal is to do the movements untroken, with short transitions, and near continuous movement.