Specific Warm-up:
5 Infant Squats
10 Iron Crosses
20sec Glute Bridge
Lower Body Strength
15-minute time block:
Work to Back Squat 3-rep max
*would recommend using the first 5 minutes as continued warm-up then going every 2-3 minutes (3-5 sets), first weight should be the heaviest weight you are 100% confident you can get for 3, second weight should still feel very doable, third weight and beyond is where you FAFO
MetCon:
20 Barbell Lunges
20 Lateral Bar Burpees
10 Barbell Lunges
10 Lateral Bar Burpees
10 Barbell Lunges
10 Lateral Bar Burpees
20 Barbell Lunges
20 Lateral Bar Burpees
*Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00
*Lunges: really try to keep the barbell on your back for all lunges, even if you need to rest try to do that while on your back, the set of 20/10/10 should be very doable with that…it’s the last set of 20 that will be very challenging not to set it down
*Burpees: steady pace, force yourself to drop, you will get back up
Beginner: 45/35, Up down step overs
Intermediate: 95/65, step over bar
Advanced: 115/75
Sport: 135/95