Warm up:
2 min machine
20 90/90 Switches
20 Alternating Deadbugs
10/side Fire hydrants
10/side Cat cows
5 downward dog to upward dog
10. Pvc Passthrus
10. Pvc Dislocates
10. Pvc kang squats
10. Pvc Lat stretches
5/side Pvc Front rack squats with 5 sec hold at the bottom
Back Squat
Warm up:1x8 @40-50%1RM1x4 @50-60%
Working Set (Every 3 min x 4)
4x8 Backsquats at 70-75% of 1RM
Every after set:10 Plate Hug Straight legged situps (15/10)
EMOM x 15 ( For max Reps)
Min 1: Max Calorie Bike
Min 2: Max Hang power Cleans (115/75)
Min 3: Max Lateral Burpee Over Bar
*GOAL FOR THE BIKE 10-12 For echo 15 for Assault*
GRAB A WHITE BOARD WRITE DOWN TOTAL REPS
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