November 5th

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Warm Up

WARM UP VIDEO

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Back Squat (Week 6 of 6 Strength Cycle)

Back Squat

5x2

*Rest 2:00-2:30 between sets

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Cold Cut Combo

3-4 Rounds (Athlete’s Choice)

:45sec Work :15 sec Rest Transition

*Max Reps in :45sec a each station.

1) 7 MB Sit ups + 14 MB Russian Twists

2) 7 Jump Lunge + 14 Air Squat

3) 7 Pushups + 14 Shoulder Taps

4) :45sec Cardio (Athlete's Choice)

5) :45sec Rest

Cold Cut Combo

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Cool Down

5-7 minute Bike/Row/Walk

Scorpion Stretch :30-45 sec / side

Pigeon Pose 1min/side

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Accessory

3-4 Sets

8-10/side Bulgarian Split Squat

:45sec Wall Sit

5 I,Y,T's

*Rest :60sec between sets