Monday- September 23

Weekly Warm-Up: 10 min. AMRAP Tabata: 2 sets (time permitting) (20 seconds work followed by 10 seconds rest = 1 set) – Push-ups – Alternating Lateral Lunges – Side Plank – Air Squats – Hollow Hold or Rock – Plank Shoulder Taps – V-Ups – Bear Crawl – Broad Jumps – Wall Walks

Today's Movement *Couch Stretch x 1:00 each

A. Four sets of:

2 Tempo Front Squats + 4 Front Squats

Rest 2-3 minutes

Perform the first 2 front squats at a tempo of 42X1, then immediately after perform 4 squats without any tempo restriction – focus on speed of the concentric (coming out of the bottom).

B. “Wasabi”

For Time:

1,000 Meter Run (5 200m)

40 Pull-ups

30 Front Squats (135/95)

20 Barbell Facing Burpees

C. Buy-Out

Quad Smash x 2:00 each

Lat Smash x 1:00 each