Monday October 8, 2018 - Squat Cardio

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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