For more details, go to The Monthly Challenge Class!
Back Squat for load:#1: 5 reps @ 40%#2: 5 reps @ 50%#3: 5 reps @ 60%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs
Freedom (RX'd)AMRAP 14:001-2-3-4-5-6-7-8-9-10…Back Squats (135/95) (RX+155/105)10 Push Ups after each set (+12)* Back Squats can be taken from the rack.
IndependenceAMRAP 14:001-2-3-4-5-6-7-8-9-10…Back Squats (115/80)8 Push Ups after each set
LibertyAMRAP 14:001-2-3-4-5-6-7-8-9-10…Dumbbell or Barbell Squats (Choose weight)6 Bar Push Ups after each set
Back Squats: Weight needs to be light (-40% or less of 1RM Back Squat)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)2x 30 Seconds Pigeon Stretch Drops1 Minute Posterior Shoulder Smash Shoulder1 Minutes QL StretchNote: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Pigeon Stretch Drops HipsPosterior Shoulder SmashQL Stretch