Warm-Up
Two sets of:
90 seconds bike
DB hip hinge with (15lb)
Three sets of:
45 seconds plank
12 goblet squat
12 alternating DB lunges (30lb)
A. Every 2:30 minutes, for 15 minutes (6 sets):
Back Squat @ 32X1
Set 1 – 3 reps @ 70% of 1RM back squat
Set 2 – 2 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 1 rep @ 85%
Set 5 – 1 rep @ 87.5%
Set 6 – 1 tempo back squat @ 32X1 + 2 regular back squat (no tempo) @ 85-87.5%
After each set, complete 20 (10/leg) alternating single leg v-up
B. For time:
35 calories of biking
50 kettlebell step-overs (35lb)
400M run
Result for the day:
A.
Set 1 – 3 reps @ 110
Set 2 – 2 reps @ 115
Set 3 – 2 reps @ 125
Set 4 – 1 rep @ 130
Set 5 – 1 rep @ 135
Set 6 – 1 tempo back squat @ 32X1 + 2 regular back squat (no tempo) @ 135
B. Total time: 10:05