Workout of the Day

<p>7s</p><p>Hip halo </p><p><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">3 Sets:</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">5 Lateral Box Step Ups (each side)</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">5 </span><a target="_blank" rel="noopener noreferrer" href=" baby makers</a><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)</span></p>

<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Back Squat @ 6/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Back Squat @ 6.5/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Back Squat @ 7/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Back Squat @ 7.5/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Back Squat @ 8/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Back Squat @ 8.5/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Back Squat @ 9/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Back Squat @ 9.5/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*50 Yard Build Up Sprint after each set.</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">From Coach Sage "Build up Sprint: Think about changing gears as you go. For 10 yards you are in 1st gear, the next 10 yards you’re in 2nd gear, next 10 yards 3rd gear, next 10 yards 4th gear. You’re only at your "maximum speed" for the last 10 yards. You should not be completing a full out sprint for 50 yards. I want you to learn how to increase speed as you go.</span></p>

<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">8 minute EMOM</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Odd minute: 15 Alternating Single Jump Crossover Jump</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Even minute: 30 Double Unders</span></p><p> </p><p>Perform 25-35 minutes of Zone 2. <br>Choose between a Row, Bike, Ski, Or Run (This should be EASY work as in RPE of 3-4).<br><br>Click "Workout prep notes available" directly below for the video explanation AND how to calculate your Zone 2 heart rate range</p><p> </p><p><br><br> </p>