WARM UP
1 ROUND MOBILITY
10 Alt. 90/90 Hip Rotations
5/5 Adductor Rocks
10 Kang Squats
:30 Bottom of Air Squat Hold
Into…
2-3 ROUNDS
100m Row
5/5 Split Squat
10 Alt. Elbow Punches
5 Empty Barbell Tempo Fronts Squats (20X1)
10 Empty Barbell Front Squats
STRENGTH
5×1
Front Squat* (20X1)
*Keep weight Heavy+ across all sets.
(Score is Weight)
Week 5 of 7
Strength | Tempo Cycle
WORKOUT
AMRAP x 12 MINUTES
150m Row
20 Front Squats (75/55)
150m Row
20 Front Rack Alt. Lunges
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
2-3 SETS
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Slow Glute Bridge-Ups*
*Option to place a band or hip circle above knees.
-Rest as Needed b/t Sets-
(No Measure)
Share this page