Mobility Prep and Activation
1:30 Bike/Ski (:30 Easy, :30 Moderate, :30 Hard)
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
:30/:30 Couch Stretch
General Movement Prep
2 Sets: For Quality
10 Glute Bridge March
10 Goblet Cossack Squats (light KB or DB)
8/8 Reverse Lunges (bodyweight)
10 Alternating V-Ups
:15 Hollow Hold
Specific Squat Prep
10 Back Squats with Empty Barbell
3 Back Squats @ 50%
3 Back Squats @ 60%
3 Back Squats @ 70%
Then Put Working Loads on the Barbell
Back Squat
Every 2:30 minutes x 4 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: Max Reps @ 80%
% of 1RM Back Squat
15:00 EMOM
Min 1: 10 Toes to Bar + Max Reverse Lunges
Min 2: 15/11 Calorie Echo Bike
Min 3: 12 Reverse Lunges + Max Toes to Bar
Min 4: 50 Double Under’s
Min 5. Rest
Reverse Lunge = Bodyweight
1 Min Single Under’s
Score: Total Combined Reps of Reverse Lunges and Toes to Bar
Goal: 65+ Total Reps
Stimulus: Midline and Leg Stamina
RPE: 8/10
Primary Objective: Accumulate 12+ reverse lunges in the max rep format and 10+ toes to bar in minute 3.
Secondary Objective: Complete the Echo Bike and Double Unders each in under 45 seconds to preserve rest and recovery time.
