WARM-UP
Run Warmup
200 Meters Easy
30 Seconds Each
Glute Bridges
Air Squats to Medicine Ball
Single Leg Glute Bridges (Each Side)
Medicine Ball Front Squats
Glute Bridge Walkouts
Medicine Ball Thrusters
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Pigeon Pose: 1:30 Each Side
STRENGTH
Front Squat Complex
Build to a Heavy:
1 Pausing Front Squat (2 Seconds in Bottom)
1 Front Squat
WORKOUT OF THE DAY
“Dodgeball”
10 Rounds For Time:
15 Wallballs (20/14)
200 Meter Run
AFTER PARTY
Pausing Hang Squat Snatch
6 Sets of 2
Pause 2 Seconds at Knee Level
Pause 2 Seconds in Bottom Of Overhead Squat
All Percentages of 1RM Squat Snatch:
Set 1: 50%
Set 2: 53%
Set 3: 56%
Set 4: 59%
Set 5: 62%
Set 6: 65%
Rest as Needed Between Sets
HOME GYM
10 Rounds For Time:
30 Air Squats
200 Meter Run
