Warm-up
2 rounds:
• 200 m Run
• 10 Air Squats
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 53/35#
2 rounds:
• 10 Kettlebell Swings 53/35#
• 10 Wall Balls 20/14#
Strength
Week 1: 20-rep Squat Challenge
For 6 weeks, every Monday we’ll try to find our 20-rep back squat max. For week 1, find a starting weight able to complete 20 reps (if uncertain, try 50% of 1RM). Each week we will increase by 5-10 pounds. If unsuccessful, re-try the weight the next week. If failed 2 weeks in a row, decrease weight by 10 pounds the next week. Perform warm-up sets before attempting the 20 reps.
Back Squat
• 1 set: 20 reps
Core
3 rounds:
• 30 Flutter Kicks
• 10 Evil Wheels
Conditioning
4 rounds for max reps:
• 2 min: Row for calories
• 1 min: Push Press 95/65#