Thursday 10/27/22

Strength: 

10×2 Banded Box Sumo Front Squat

– @60% 1RM Front Squat

– Red +200/ Blk -200

– Double Loop

– Box height directly below parallel

-45”-60” rest between sets

Conditioning: 

20’ EMOM

1. 12/10 Calorie Assault Bike

2. 15 Med Ball Cleans (20/14)

3. 15 Russian Kettlebell Swings (73/53)

4. 20 AbMat Sit-ups

Accessories: 

DEL

8×2 Banded Speed Deadlifts @40% (double loop)

3×10 Safety Squat Bar Banded Jumps (double loop micro mini bands no weight)

3×25 Reverse Hyper

3×20 Seated Banded Leg Curls

3×20 Cable Lat Pull Downs

3xME Feet Elevated Plank Hold

Cardio: 

“Jerry”

1 Mile Run

2000m Row

1 Mile Run

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