Monday, May 11, 2020

A1. Front Squat

5 reps @ 3220 tempo x 5 sets, with at least 3 minutes of rest between each set. Perform the Pallof presses first then rest. Build to an RPE of 7

A2. 1/2 Kneeling Overhead Pallof Press

10 e x 5 sets

B1. Rocking Cossack Squat

20 reps total x 4 sets

B2. Back Elevated Single Leg Hip Bridge

10e x 4 sets the heaviest possible weight!

B3. Spanish/Sissy Squat Pulses

Squat down to 1/2 depth and "Pulse Squat" for:60 seconds x 4 sets

C. 150 Russian Twists

in the least amount of sets possible, and with a challenging, but NOT DESTRUCTIVE weight. *****EVERY BREAK FOR A SET, PERFORM A WALL SIT FOR:60 SECONDS*******