Workout of the Day

Lower Body Push/Pull Warm-up
Hip Halo Activation

-into-

3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)

Back Squat
7 set: 6 reps

*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.

Scoring: Load

Athletes Notes

Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.

Deadlift
7 set: 6 reps

*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.

Scoring: Load

Spanish Squat
4 sets: 10 reps

*Build to a moderate weight; stay the same or build across sets

Scoring: Load

Spanish Squat

Elevated Toe Double DB Romanian Deadlift
4 sets: 10 reps

*Build to a moderate weight; stay the same or build across sets

Scoring: Load

Elevated Toe Double DB Romanian Deadlift

DB Stepback Lunges
4 sets: 10 reps (each side)

*Build to a moderate weight; stay the same across sets

Scoring: Load

Athletes Notes