Warmup
Time: 25
Hip/Glute SMR (6 min)
+
10 Leg Swings (Forward-Back)
10 Leg Swings (Side-Side)
+
15 Goblet Squats
15 Banded RDL
16 Back Step Lunges
x2
Part 1
Time: 15
Primary: Plumbing - Secondary: Electricity
Squat Endurance
OI and Below: Tabata Air Squats; Rest 2m; Tabata Back-Step Lunges
OI-B: 3×8 Bulgarian Split Squats
B<: 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
15 Minutes
5-10-15-10-5-10…..Etc.
Burpee Box Jumps 24/20->20/16->Step-ups
Wall Balls 20/14->14/10->10/4
Hang Power Cleans 95/65->75/55->55/35
Athletes should try to keep their heart rate above 90%, with heavy breathing. Have them focus on keeping their breathing consistent and movements unbroken and fluid throughout.