1.9.20
A. Warm Up
3 rounds NFT
10m Lateral band walk/side
20 Banded Glute Bridge
20 Shoulder Taps
B. Strength
1-1/4 Back Squat
3 sets of 5 reps @ 33X1 Tempo
3 seconds down
3 seconds hold bottom
X – perform the 1/4 squat and then return to the bottom before squatting up to the top
1 second pause at top
C. Conditioning
4-5 rounds every 3 minutes
4 Front Squats 50/35s
6 Strict Toes to Bar
8 Suitcase Walking Lunges 50/35s
16/14 calorie row