Monday- March 2nd

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

200m Run

Samson Lunges

Lunges w/Elbow Drop

High KIcks

Butt Kickers

10 Light Wall Balls

10 Ring Rows

Bear Crawl x 2

+ Today's Warm-up Movements:

*Squat warm-up with bar x 5

A. Back Squat (10-12 min.) Build to a single rep at 90% of your 1RM, then drop to 85% and perform 4-6 unbroken reps

B. “Adele”

5 Rounds:

1 Minute Calorie Row

1 Minute Medicine Ball Squat Cleans (20/14)

1 Minute AbMat Sit-ups

1 Minute Rest

C. Buy-out

Glute Smash x 2:00 each

Quad Smash x 2:00 each