Tuesday-Performance
Mobility- Spiderman Walking Lunges and 10 Kneeling-Squat-Jumps
Warmup-2 RNFT
5 Tempo (33×1) Back Squats (Bar)
A) Back Squat: “DIE SETS” *If you can’t squat below parallel these must be box squats
*Choose a weight that you know you can hit for at least 15 reps…aprox 60-70% 1RM
Warmup up to 50% OF YOUR CHOSEN WEIGHT then hit 8 reps at a slow controlled pause squat then, @75% OF YOUR CHOSEN WEIGHT hit 6 reps at a speed squat pace then,
hit MAX EFFORT REPS AT YOUR CHOSEN WEIGHT.
B) EMOM 24
Min 1- 10/8 cal row
Min 2- 15 Slam Balls (50/30)
MIn 3- 10/8 cal bike
Min 4- 20-50 Doubles
Tuesday-Fitness
Mobility- Elbow Instep Lunges and Wall Squats to a box
Warmup-2 RNFT
5 Tempo (33×1) Back Squats (Bar)
A) Back Squat: “DIE SETS” *If you can’t squat below parallel these must be box squats
*Choose a weight that you know you can hit for at least 15 reps…aprox 50-60% 1RM
Warmup up to 50% OF YOUR CHOSEN WEIGHT then hit 8 reps at a slow controlled pause squat then, @75% OF YOUR CHOSEN WEIGHT hit 6 reps at a speed squat pace then,
hit MAX EFFORT REPS AT YOUR CHOSEN WEIGHT.
B) EMOM 24
Min 1- 7/5 cal row
Min 2- 10-15 Slam Balls (50/30)
MIn 3- 7/5 cal bike
Min 4- 20-50 Singles or Doubles