2 sets::20 band pull-aparts10 push-ups to downward dog5 elbow-to-instep/leg10 counterbalance squats:20 scap pull-ups
- RX - 21-18-15-12-9 reps for time of:Knees-to-elbowsFront squats (75/115 lb)
- INTERMEDIATE -18-15-12-9-6 reps for time of:Knees-to-elbowsFront squats (65/95 lb)
- BEGINNER -15-12-9-6-3 reps for time of:Hanging knee raisesFront squats (35/45 lb)
- MASTERS 55+ -21-18-15-12-9 reps for time of:Knees-to-elbowsFront squats (55/75 lb)
Post-workoutAccumulate:2:00 ring support hold
1 set:1:00 foam roll quads1:00 couch stretch/side
21-18-15-12-9 reps for time of:Weighted sit-ups (10/15 lb)Double-DB front squats (35/50 lb)
3 sets:10 strict toes-to-bars20 GHD back extensions- Rest as needed between sets.
- Prioritize technique over speed. If your quality of movement is solid, then pick up the pace.- Remember the back extension is a controlled movement that focuses on purposefully surrendering the lumbar spine and then regaining its rigid position one vertebra at a time.