3 rounds: 15 min.
200m run
30 Russian Swings 70/53
200m run
15 Toes to bar/knee raises
then..,
mobility prep
Back squats
Set 1: 20 light reps
S2: 18 reps
S3: 16
S4: 14
S5: 12
S6: 10
S7: 8 heavy
S8: 8 heavy
S9: 8 heaviest.
Each set add weight, about 5/10# or less to the last 3 sets of 8. The last 3 sets of 8 should be the hardest and heaviest sets, somewhat close to failure. Do the last 3 sets as heavy breathing squats with a pause and breathe at the top of each rep.
2min rest between sets
then…,
5min. of DB Bulgarian Split Squats
*Switch sides every 5-6 reps (non-stop)
*Try to only take short 10-15sec. mini breaks here and there if you must.
Row/bike remaining time class
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