Monday 11.13.23

Strength
Pause Back Squat + Back Squat
Every 2:30 minutes, 6 Sets, Complete the following:
Set 1: 1+3 @ 65%
Set 2: 1+2 @ 70%
Set 3: 1+1 @ 75%
Set 4: 1+3 @ 65%+
Set 5: 1+2 @ 70%+
Set 6: 1+1 @ 75%+

Conditioning
“From the Ground Up”
12:00 AMRAP
1-2-3-4-5-6.. Burpee Box Jumps 24/20”
2-4-6-8-10-12 Dual DB Step-Overs 24/20”, (50/35lb, 22/16kg)
10-20-30-40-50-60 Double Unders

Optional Accessories
4 Sets, For Quality
5 Dual KB Front Rack Cyclist Squats 3030 Tempo
10/10 Single Leg Barbell Hip Thrust
15 Weighted GHD Hip Extensions

Focus: Lower Body / Hips