Mobilize, then:
2 sets:
5 inchworms
10 cal bike
3 line bear crawl
A.
Every 2:30, for 15 minutes (6 sets):
Front Squat
*Sets 1-2 – 3 reps @ 70%
*Sets 3-4 – 3 reps @ 75%
*Sets 5-6 – 3 reps @ 80%
Slightly higher percentage from last week.
B.
Every 8 minutes, for 24 minutes, complete (3 sets):
10 Box Jump Overs (24/20″)
15 Calorie Row
20 Alt. Dumbbell Snatches (50/35 lbs)
25/20 Calories on Assault Bike or Ski Erg
Please push hard on each set. I’d like to see sprint efforts for all 3 sets.
Please adjust the volume if you are getting less than 30 seconds of rest. On the contrary, if you finishing with more then 3 minutes of rest then adjust this to every 7 minutes, for 21 minutes (3 sets)
C.
Three sets of:
Weighted Russian Twists x 25 reps (if you feel this in your low back then remove the weight)
Rest 30 seconds
V-Ups x 25 reps
Rest 30 seconds
Hollow Body Hold x 30 seconds
Rest 30 seconds