Monday October 8, 2018 - Squat Cardio

October 8, 2018

 

Warm up:
 

:10 HARD

:20 EASY x4 Bike

2 Rounds:

6 Rear Foot Elevated Squat per side

6 Single Leg Glute Bridge per side

6 Monkey Hops

 

M1) Back Squat

 

5 Sets: 8 Reps @70% of your 8 rep max

If you were not here last week, build to heavy 8 rep

 

M2) 6 Sets: 1:1 Work to Rest

 

Option A:

12 Cal Bike

12 Cal Row

12 Burpee

 

Option B:

10 Cal Row

10 Cal Bike

10 Burpee

 

Option C:

:20 Max Cal Row

:20 Max Cal Bike

:20 Max Burpee

 

Extra Credit

4 Rounds

50ft Bear Crawl

8 Incline YTW per position

8 Strict TTB/Strict Hanging Leg Raise

 

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