Monday 12.23.19

by Spearfishyoga

GROUP PREP:

(No 3 min cardio today)

1 Minute

Easy Bike

Easy Row

Easy Shuttle Runs

Glute Bridges

40 Seconds

Moderate Bike

Moderate Row

Moderate Shuttle Runs

Wall Squats

20 Seconds

Fast Bike

Fast Row

Fast Shuttle Runs

Jumping Air Squats

STRENGTH:

Back Squat Waves

Set 1: 6 Reps @ 76%

Set 2: 4 Reps @ 82%

Set 3: 2 Reps @ 88%

Rest 3 Minutes

Set 4: 6 Reps @ 82%

Set 5: 4 Reps @ 88%

Set 6: 2 Reps @ 94%

Rest 3 Minutes

Set 7: 6 Reps @ 88%

Set 8: 4 Reps @ 94%

Set 9: 2 Reps @ 100%

STIMULUS

• Rest as needed between sets, but 3 minutes after each 3rd set

• These percentages are based off your 5RM Back Squat

WOD:

Every 5 Minutes x 4 Rounds:

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

20/14 Calorie Bike

*10 meters is approximately 1 length of the rig. So you will do 10 down and backs, or 20 lengths.

MOBILITY:

Couch Stretch: 2-3 Minutes Each Side

Kneeling Split: 1-2 Minutes Each Side

Pec Smash: 1-2 Minutes Each Side