WARM-UP
1) Cardio Warm-Up: 1-minute each machine
2) Mini Band Glute Warm-Up
3) Front & Back Squat Bar Warm-Up
4) Front Squat Warm-Up Sets: 2-3 reps @ 60/65/70/75%
STRENGTH: 4 Front Squats @ 80% + ME reps, Back Squats x 4 sets
ACTIVE MOBILITY
1) T-Spine Extensions
2) Front Rack Stretch
3) High Glute & Adductor Smash
4) Frog & Couch Stretch
WOD: Perform the following for time:
30 calories
30 KTE’s
15 Back Squats @ 65% of 1RM
24 calories
24 KTE’s
12 Back Squats
18 calories
18 KTE’s
9 Back Squats
**Must use all 3 machines for calories
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Plank with One Legged Raise, 15 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)