Date: Monday, July 8th
Warm-Up & Mobility: coaches choice
Strength: 15 Banded Pull Thrus EMOM for 3 minutes
Super Set: None
Conditioning: “My Shot”
Every 3 Minutes for 30 Minutes
2 Back Squats (From the Rack) *Go by feel
Guide: Rest over 1 min. Record back squat weight
Scale up: None – Don’t even think about GHD SIt-ups. The Bear for this work out is the back squat. If you feel the need to go HAM – kill the Bear!
Coaching Notes: take 5-6 minutes to warmup your back squat to a heavy double. The barbell will start from the rack. So share a barbell with someone similar weight. Complete the workout conga style, same person starts on back squat everytime and when they are done the next person does their back squats. Complete movements in order, back squats, jump rope then sit-ups. Have back squat be the focus.
Cash Out: 3xRun 100M + Bike 500M
HPT: 3x 12 weighted lunges + 1 min wall sit