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Day 1 - Strength & Conditioning (3rd-8th Sep)

Prehab

6min AMRAP

4 inch worms

10 lunges and twist

12 squats

(Repeat sequence for 4 minutes. Move slowly with focus of opening up the legs for the front squats)


Back squats

5@80%

1@85%

5@80%

1@87%

5@80%

1@90%


Then


8 E/L Single leg step ups (hold weight beside leg and do not alternate each step up. Switch legs after the 😎

Rest 1:30min b/w

X4


15 Emory Barbell RDL

8 goblet squats

X4 rest 1min b/w




20 weighted lunges (DB in each hand)

25 calf raises (in back room, light weight)

X5

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