1. Movement Prep/ActivationHip Halo Warm up-into-3 sets:10 Alternating V-Ups5 Tempo Air Squats3 Tempo Front Squats5 Scap Pull-ups10 Dumbbell Up right Row (each)
2. Strength PrepWork back and forth between tempo front squats and weighted chin-ups. The tempo for front squats is a 3-sec negative and 1-sec standing (contraction) portion.
3. Workout Prep 2 sets15sec. Assault Bike (workout pace)5 Kettlebell or Dumbbell Front Squats - rest 30 secs. between sets --rest 1 minute between sets-
Weighted Strict Chin Up (Supinated) 5 Strict Weighted Pull-ups x 5 sets @50% of 1RM* Rest as needed between sets *
12 CAP
3 rounds for time
35 step ups (24/20) | Rx+ Box Jump Over
30 DU’s
25 sit-ups | Rx+ GHD
Time cap each set: 6 minutes
Rx2 Sets18-12-6Kettlebell Front Squat (2x35/25) or Dumbbell Front Squats (2x35/2x25)Calorie Assault Bike (15-10-5 female)-Rest 1:1 between sets-
Rx+21-15-9
50/35lb KB or DBs
(18-12-6 Cals for females)
Target time each set: 4-5 minutes
2 Sets
6 Min CAP Per Set
15-12-9Kettlebell Front Squat (2x70/53) or Dumbbell Front Squats (2x70/2x50)21-15-9Calorie Assault Bike (16-12-8 female)-Rest 1:1 between sets-
Easy Ways To Program More Movement in Your Spine