06-09-2023

Warm Up
Activation:
Banded 7s
Hip Band - 10 Reps of Each
 
Movement Prep/HR:
2:00 Cardio
10 Cossack Squats
5 Russian Squats
10 Single Leg Calf Raise/Side
10 Empty Barbell Strict Press
5 Tempo Back Squats (3:2:1)
Tempo Heel Elevated Back Squat
3 Tempo Heel Elevated Back Squats @ 6/10 RPE
3 Tempo Heel Elevated Back Squats @ 7/10 RPE
3 Tempo Heel Elevated Back Squats @ 7.5/10 RPE
3 Tempo Heel Elevated Back Squats @ 7.5/10 RPE
3 Tempo Heel Elevated Back Squats @ 8/10 RPE

*Tempo: 3 seconds down, 2 second pause in bottom
Back Squat
Metcon
2 sets:
300m Row
20 Wallballs (20/14)
100 Double Unders
20 Wallballs (20/14)
300m Row
-Rest 5 minutes between sets-
 
TARGET SCORE
Target Time Each Set: sub 7 minutes
Time Cap Each Set: 9 minutes
 
STIMULUS and GOALS
How to Pace: STEADY! We want to be nice and smooth through these sets. Most of the work will be on the wallballs and double unders so really dig in there
 
How it should Feel: LACTIC ACID PARTY! Those shoulders will be burning and legs on fire, so staying poised and smooth will be key.
Extra Credit 
Mini-Pump - Leg Day
4 Rounds @ moderate weight – maintain quality RPE 7

10 Barbell Good Mornings 
10 DB Lunge Walkthroughs 
12 Elevated Toe Double DB Romanian Deadlift 
15 Seated Dumbbell Calf Raise 
 
Zone 2 Cardio/Heart Rate OPTIONAL
Perform 20-30 minutes of Zone 2. 
Choose between a Row, Bike, Ski, Or Run (This should be EASY work as in RPE of 3-4).
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