01/09/2023 Monday’s Workout

WARMUP

3 ROUNDS
:45 Cal Row (increasing Intensity)
12 Alt. SA KB Deadlifts
6 Bodyweight Lunge-Lunge-Squats
:30 Tuck Hold*

*Hollow Hold optional.

STRENGTH

Back Squat for load:
ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Back Squats*

*Start Light-Moderate and build to Moderate.

Week 2 of 7 (Oly Cycle)

(Score is Weight)

WORKOUT

4 ROUNDS FOR TIME
8 DBL KB Front Squats (53/35)
16 DBL KB Alt. Front Rack Lunges
24/20 Cal Row

(Score is Time)

OPTIONAL COOL DOWN

FOR QUALITY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
2:00 Seal Stretch or Cobra Stretch

(No Measure)