Back squats don’t have to break the bank today, we are getting in quality reps of full ROM and upright torso squats. Then we are all go on conditioning today. The interval will give you more than enough time to get the work done but the goal is not to abuse that time domain. The goal is to hit the interval at threshold pace which means about as fast as you can and still be able to repeat 4 more times.
400m Run
__________
3 inch worm
6 Spiderman stretch
8 Walking lunge with overhead reach
24 Stationary high knees
24 Stationary butt kicks
2 rounds
_________
5 Air squat
5 Squat jump
5 Drop squat
2 rounds
Every 2:00 x 4 sets (tighter window for strength work today, lighter loads)
Back Squat
4×5
All squats done between 65-70%1rm
RXConditioning:
Every 5:00 x 5
30/24 Cal Row or Bike
400m Run
For time.
Rest the remainder of the time interval. Your score is your average working time of your intervals combined.
Intermediate:
Every 5:00 x 5
24/20 Cal Row or Bike
400m Run
For time.
Baseline:
Every 5:00 x 4
16/12 Cal Row or Bike
200m Run
For time.
Seated banded hamstring curl
3×15 each leg
+
3×10-25 Hollow rock
Rest as needed between supersets.
