General Warm Up (5-12)
2 rounds:
Bike :30 (:20 easy, :10 hard)
5-5-5 Squat (narrow, wide, normal stance)
Row :30 (:20 easy, :10 hard)
10-10-10 Banded Complex
Specific Warm Up (12-22)
Back Squat:
10 Air Squat
5-10 Tempo Back Squat (:03 lower, :03 pause in bottom)
*Reps depend on how people are looking. If it’s rough, do all 10, if not so bad then 5 might do. Focus on good positions in the tempo, look for faults as they move slow
5 Normal Speed Back Squat
then…
2-3 Back Squat (building to starting load)
(22-37)
Back Squat
Every 3:00 x 5 sets
3 Back Squats at 75-85%
RXConditioning (39-57)
8/6 Cal Bike
16 Air Squat
8/6 Cal Row
2:00 Rest
5 rounds for time.
Goal: Intervals to try to be under 1:30
Intermediate: 6/5 Cal
Baseline: 4/3 Cal, 10 air squat (adjust depth)
(57-60)
1:00 Couch Stretch (each leg)
(0-5)
Today is an upper body rest day for the week, but the lower body will work double time. We are back squatting today to keep strength adaptations flowing. If you feel good, load it up and challenge yourself. If you are feeling banged up or sore from Monday, then you can opt for lighter loads and even some slower squats (3-4 count down, 1-2 count pause, stand style tempo), but remember motion is lotion. Today’s conditioning is a sprint–send it! Scale calorie output to something you know you can hit in under :30 for each and get after those air squats!