WARM-UP
1 Round:
200m Jog/Run
10 Slow & Controlled Air Squats
10 Abmat Sit-Ups
BACK SQUAT
Focus: Chest tall, knees back
WORKOUT OF THE DAY
“Back Squat Pyramid”
For Load:
6-4-2-2-2-4-6
Bonus…Part 2:
“On The Nose”
1 Round For Time:
400m Run
50 Air Squats
40 AbMat Sit-ups
(6:00 CAP)
Modification 1 (Performance)
Part 1 & Part 2 – Same as workout
Modification 2 (Fitness)
Part 1 – Back Squat – Same as workout
Part 2 – Modified
1 Round For Time:
400m Run
35 Air Squats
25 AbMat Sit-ups
(6:00 CAP)
COOL-DOWN
-GROUP STRETCH-
:30 Up-Dog
:30 Couch Stretch (each side)
1:00 Pigeon Stretch (each side)
1:00 Straddle Stretch
HOME GYM
For Time:
100 DB Front Squats
On the top of every minute, perform 10 sit-ups
Then…
3 Rounds For Time:
400m Run
30 Burpees
