B.S. & MetCon

Warm-up:

200 M Run/Row

2:00 Plank

2X:

20 Glute Bridges (Slow Count)

10 Lunge Sequence R

10 Lunge Sequence L

Then,

Resistance Band Chest/Shoulder Mobility

3-5 Warm-up sets of 4-6 reps of progressively heavier back squats


Main Workout: To be completed in 2 Sections

Section 1: Back Squats

Option 1 > 3 Months

5 - 5 - 5 - 5 Reps of AHAP Back Squats

Option 2 < 3 Months

5 - 5 - 5 Reps of 65/85 Back Squats

Option 3 < 1 Month

5 - 5 - 5 Reps of 25/45 Back Squats


Section 2: MetCon

Option 1 > 3 Months

AMRAP in 10 Minutes

200 Single Jump Ropes or 1:00 Jumping Jacks

10 V-ups


Option 2 < 3 Months

AMRAP in 8 Minutes

200 Single Jump Ropes or 1;00 Jumping Jacks

10 V-ups


Option 3 < 1 Month

AMRAP in 5-6 Minutes

100 Single Jump Ropes or 30 Seconds of Jumping Jacks

5 V-ups or 10 Alternating Leg V-ups (R+L=2)


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch