Squats!

 

GLUTE AND CORE WORK:

:45 of Hollow Hold & :45 of Superman Reps

 

STRENGTH:

Back Squat

3×5 @ 75% 1RM (If you are a newer athlete then 75-80%)(2:30 clock per set)

* Warm Ups: 50%x5, 60%x3, 70%x2 (6-8 minutes to warm up only!)

 

WORKOUT:

** Controlled pacing of 6-7 out of 10 on this one so don’t sprint rounds, but instead keep a smooth, steady pacing throughout

5 Deadlifts (155/225#)(105/155#)

8/13 HAND RELEASE Push Ups (Scale to box)

9 Box Jumps (20/24″)(16/20″)

* Start a new round every 1:30, 1:45 or 2:00 on the clock trying to finish each round with around 10-20 seconds before the start of the next round so you can smoothly go right into the next one

* 18:00 workout so you should perform 12 rds, 10.5 rds or 9 rounds total…

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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