Warm-up
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Air Squats
Strength
Week 1 of 12 – Hatch Squat
Front Squat
• 5 reps at 50% of 1RM
• 3 sets: 5 reps at 60% of 1RM
Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 70% of 1RM
Core
• Tabata Hollow Body Hold
Conditioning
10 min AMRAP:
• 12 Row (calories)
• 10 Thrusters 95/65#