- 1:30 Row (:45 Easy, :30 Moderate, :15 Hard)
- 20’ Quad Stretch w/Reach
- 20’ Hip Cradle
- 20’ Samson Lunge w/Lateral Flexion
- 20’ Inchworm w/Push-Up
Then, 2 Rounds of the following:
- 8E Single Leg Banded Glute Bridge
- 8 Banded Hip Abduction in Glute Bridge
- 8E-Direction Lateral Banded Monster Walk
- 8 Banded Squats
Every 2:30 for 6 Sets
Set 1: 10 Back Squat w/60%
Set 2: 8 Back Squat w/65%
Set 3: 6 Back Squat w/70%
Set 4-6: 4 Back Squat w/75%+ (Building)
* Athlete Notes: Follow percentages above to accumulate volume at lower intensities. Perform set 4 at 75% of your 1RM, then you can choose to remain at 75% for sets 5-6 or slightly build across the sets to a heavy set of 4 for the day.
18:00 Alternating EMOM:
Minute 1: 18/14 Calorie Row
Minute 2: 10 Power Clean (115/85)
Minute 3: REST
Minute 4: 70 Double Unders
Minute 5: 10 Overhead Squats (115/85)
Minute 6: REST
*Level 4: RX+ 135/95
* Level 3: RX
* Level 2: 15/12 Calorie Row, Barbell (95/65), 40 DU OR 1.5X Single Unders
* Level 1: 12/9 Calorie Row, PC/Front Squat(75/55), 1.5X Single Unders
*Score is completed rounds
* Athlete Notes: These intervals should be difficult. We are essentially using almost the entire first minute of each couplet to stress a big set of work on the barbell that includes a high level of interference. Do your best to come off the rower or rope and get immediately on the barbell. The piece is designed the way it is to force a pacing strategy on you instead of allowing you whatever time you need to perform the movements within an interval time frame. Barbell work should be performed unbroken (especially OHS) or in limited sets. Score is rounds completed at your specific scaling option. Highest score is 12 rounds completed. DO NOT count REST rounds.
Minute 1: Core 4 Series (R)
Minute 2: Core 4 Series (L)