"Those Dang Squats Again"

Ryan Squats.jpg

Warm Up (NFT):

2 Rounds (Down & Back):

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • Kick Outs

Then...

6 Rounds (10 sec on/10 sec off):

  • Banded Paleo Chair

Strength (EMOM For 3 Min):

  • Back Squat
    * Warm up to last week's weight *
    * Add 5# and do 10 reps OTM for 3 min *

Then...

3 x 5:

  • Strict Chin Ups
    * Scale up using DBs *
    * Scale down using bands or ring rows *

Met-Con (For Time):

  • Wall Balls (10-9-8-7-6-5-4-3-2-1)
  • KB Swings (20-18-16-14-12-10-8-6-4-2)
    * Use normal weights for workout *

Cash Out (3 x 10):

  • KB Oblique Bends (Each Side)

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Childs Pose
  • Foam Roll