Monday 6/4


Warm-up

Pigeon 30 seconds/side Spidey lunge 30 seconds/side + 3 Sets Run 100m Mini Band Clam shells x 10/side *standing Mini Band Glute bridge x 20 KB Reverse Lunge + Lateral Lunge x 6/side

Strength

Back Squat (3x5 @75-80%; 30X1 Tempo)

each set begins every 3 minutes

Metcon (4 Rounds for reps)

4 Sets: 4 Minute AMRAP @ 85-90%: 400m Run 12 Box Jump Overs, 24/20# AMRAP Back Squats, 135/95# Rest 2 Minutes

Extra Work

A.1: Dual KB Stiff Legged Deadlift (3x10; Tempo 30X1)

A.2: Bent knee hollow hold (3x60 Seconds; Rest 60 Seconds)

reps=seconds

#workoutoftheday

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