Warm-up
• 100 Single Unders
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength (7/13 Squat 1.1)
4 sets:
• 7 Front Squats + 13 Back Squats
Weight: 65% of 1RM Front Squat
This is Week 1, Day 1 (1.1) of the 10-week 7/13 Squat Program designed by Spencer Arnold of Power and Grace Performance.
Conditioning
4 rounds for time:
• 20 cal Row
• 10 Toes-to-Bar
• 10 Power Snatches 115/75#