Wednesday 10/5
WARM UP
3 Steady Rounds
200m Run
12 DB Front Rack Lateral Squats
12 Jump Squats
:10 REVIEW
Back Squat Tech
Neutral spine and tight belly BEFORE lifting bar off rack
Eyes forward
Screw feet into the ground
Hips down and back

:15 STRENGTH
Back Squats
3 Sets
each set as fast as possible
12 Back Squats @ 55-85%
Rest 3 minutes between sets


:45 CONDITIONING
EMOM 5 Minutes
X Burpees to 6’ target
Target Score: 10+ per minute
PER MINUTE –
Rx: 20+
Intermediate: 15-19
Beginner: 10+
Encourage athletes to try and maintain the same number of reps each round.
:55 COOL DOWN
Twisted Cross
Frog