Warmup (10 min): Leg Blast: 3 rounds :20 air squats, :30 glute bridges, :20 rest
Strength (25 min): Volume Work 5 Rounds, add 5-10 lbs from last week’s weight if reps were EASY. Note: Straight sets means same weight entire workout after a warmup set/s
*If first week on volume do 50-60% of max for straight sets of 5-9 reps
Lift: Squat 50-60% for sets of 5-9 reps (25-45 reps in 20 min)
5×5 warmup set then 4×5 at current work weight
Push: Prowler Walk (180/90)
Joint2: Banded Goodmornings, 12-15 reps
Power: Russian KB Swings. 15-20 reps
Conditioning (25 min):
1) 7 min on the min
:00s, 4-7 ball slams, 5 goblet squats
:30s, 2 deadlifts @40-50%, 10 situps or crunches
2 min rest/equipment change
2) Long Island/Super Bowl 3
7 min on the min
:00s, 5 goblet squats, 1 pushup, 6 kb swings
:30s, 16 single unders (throw in some dubs if you have them), 7 glute bridges
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