28/08 – Clue

WARM-UP

10:00 AMRAP
1:00 Machine
5 Inch Worms
10 Deadbugs
10 Dynamic Squat Stretches
3 Back Squats (empty bar – build across sets)

STRENGTH

Back Squat for load:
#1: 10 reps @ 60%
#2: 3 reps @ 70%
#3: 3 reps @ 80%
#4: 3 reps @ 90%

We will use 90% of our heavy single weight as our base weight for each session + adding 2.25kg/5kg

WORKOUT PREP

1 set:
5/4 Calorie Row/Ski
2 Burpees
5/4 Calorie Row/Ski
2 Line Facing Burpees
5/4 Calorie Row/Ski
2 Burpee Broad Jump

WORKOUT – Clue

Freedom (RX’d)

COOL DOWN/MOBILITY

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1 Min QL Stretch
2 x 10 Reverse Leg Raises (each side)