THE MOBILITY
THE WARM-UP
Leg Swings Front to Back
Leg Swings Side to Side
Back Squats 10-6-6 (build to first set weight)
THE STRENGTH
Week 10 Day 1 of our Squat Program
- If you are jumping in on this program inconsistently be mindful of chasing heavy percentages here. Move up in weight intelligently not what you may have hit weeks or even years ago.
The Active Rest will prime you for the pistol squats and toes to bar. Be sure to get it in!
Round 1+2: 6 Two Hand Toe Touch High, 6 Toe Touch Low, 6-10 Tap Swings
Round 3+4: 6 Single Leg Box Squat or Rev. Lunge (fit), Gravel Run or Row (if wearing lifters) 0:20, 6-10 Tap Swings
Round 5+6: 6 SL Box Squat (Lower) or 6 Rev. Lunge, Gravel Run or Row 0:20, 6 Knees above Hips (see T2B video below)
Round 7+8: 6 Pistols or Air Squats, 6 Toe Raises (see T2B video below)
THE MET-CON
16:00 AMRAP
Pistols (many scaling options below)
- Curtsy Toe Assisted
- Single Leg Box Assisted (adjust height as needed)
- More Options
- Reverse Lunges
T2B*
Run
*If you cannot string kipping T2B (keeping tension throughout), you will do Toe Raises instead. We are encouraging folks to learn the kip and proper execution of this movement, and the Toe Raises will do that. If you sling shot your way to the bar doing a summersault, you are missing the intention of the exercise. Doing Toe Raises will lead you to better T2B in the near future. Scale back and you will be a stronger athlete on the other side :)
THE FINISHER
4 Rounds
