Warm Up:  

  • 100 Jump rope 
  • 50 plank shoulder tap 
  • 25 Mountain climbers 
  • 12 Glute Bridge

then...

  • 30 sec Palio chair 
  • banded hip lateral walk 
  • Hip Swings 

 

Performance: Front Squat: 

Every 90 seconds x 5 sets
5 Front squats
*Even loading across all sets
*attempt to add 5-10lb to last monday

Every 2 minutes for 20 min

  • Min 1 and 2 = 20/15 cal 
  • Min 3 and 4 = 10 thrusters (95/65) + 10 Pull ups  
  • and so on…   

Fitness: DB Front Squat
5 x 5  (even loading across sets) 
*Work up to a challenging 5 set   

 5 rounds: 

  • 15 calories 
  • 10 thruster + 10 ring row 

Finisher: 3 Sets   

  • 20 sec pillar plank (elbows) 
  • 10 v ups 
  • 20 sec Right side plank
  • 10 v ups 
  • 20 sec left side plank