FRIDAY LIFT

General Warm-Up

2 Sets

:30 Jump Rope

10 Goblet Cossack Squats

5/5 Pendulum Lunges,

:30 Dead-Bugs

:30 Bird-Dogs

Specific Prep and Primer

10 Empty Barbell Back Squats

4 Jumping Lunges

8 Back Squats @ 40-50%

4 Jumping Lunges

6 Back Squats @ 50-60%

2 Lumping Lunges

Then Load to Working Weights

Strength

Every 3:00 x 5 Sets

Set 1: 6 Back Squats + 8 Jumping Lunges

Set 2: 6 Back Squats + 8 Jumping Lunges

Set 3: 5 Back Squats + 6 Jumping Lunges

Set 4: 4 Back Squats + 6 Jumping Lunges

Set 5: 3 Back Squats + 4 Jumping Lunges

Jumping Lunges are alternating and total reps. 8 = 4 per leg

Starting @ 70% on Set 1 (6 Reps), and increasing by feel to around an 8/10 RPE on our 5th Set (3 Reps).

Modifications:

Bulgarian Split Squat: For Lower Back / SI Joint Limitations

Conditioning

Level 1

40-80-120-160...

Single Under’s

8:00 AMRAP

20-40-60-80-100 ...

Double Under’s

4-8-12-16-20 ..

Dual Dumbbell Reverse Lunges

Dumbbells: 22.5/15kg

Goal: Reach round 5 (through 80 DUs / 16 Lunges and into 100 + 20)

RPE: 8.5/10

Stimulus: Lower Body Endurance / Coordination / Muscular Stamina

Primary Objective: Maintain unbroken double under sets through the 40 Dubs

Secondary Objective: Keep a steady reverse lunge pace as the reps accumulate. Keep the torso tall and belly tight

Optional Accessories

For Quality

3 Sets:

12 Dumbbell Hammer Curls

12 Dumbbell Floor Skull Crushers