5.17.2021
Warm-up
[3-14:00]
Squat Specific
AMRAP 7:00
25ft/direction Banded Monster Walk
25ft/side lateral band walk
20 Banded Glute Bridges
5/side SA KB Front Squat
:15/ Side Star Plank
5 Hamstring Walk-Out
+
BUILD TO STARTING WEIGHT
Weightlifting
[14-32:00]
Back Squat (@1011; 8-6-4-4-6-8; 1 set every 3:00)
#1: 8 reps @ 65%
#2: 6 reps @ 75%
#3: 4 reps @ 80%
#4: 4 reps @ 80%
#5: 6 reps @ 75%
#6: 8 reps @ 65%
Back Squat (@2011; 12-10-8-8-10-12; 1 set every 3:00)
Make second wave a bit heavier than first
Specific Prep
