The Mobility
The Warm-Up
9:00 working through the following movements
Monster Walk Backwards
Banded Back Squat Build
The Strength
On a 2:30 Loop
Tempo Squats
- 3 seconds down, 2 seconds at the bottom, 1 second to the top, 1 second at the top
- The percentages are not in your excel spreadsheet for our squst prgram. You will take your 1RM and multiply it by the percentage to find these numbers.
- If you cannot hold onto the percentages while keeping the tempo, drop the weight! We would rather have more time under tension and control of the weight.
The Met-con
As Many Double Unders As Possible
Following a 1:00 clock for 15 Rounds
*Max DU on Minutes 1, 5, 10 and 15 after performing the deadlifts and plyo lunges
The Finisher
