Workout of the Day

<p>7s</p><p>hip halo </p><p>2-3 Sets</p><p>front squat warm up</p><p>5-zombie squates</p><p>5- front squats</p><p>5 1-1/4 squats</p><p>5 tempo fronts squats</p><p> </p><p>2 Sets<br />1:00 Row (moderate)<br />5 Box Jump w/Step Down (start low height and then increase each set)<br />10 Tempo Banded Good Morning<br />10 Slow Lateral Box Step Up (5 each leg)</p>

<p>3 In the Hole Front Squat @ 6/10 RPE<br />3 In the Hole Front Squat @ 6.5/10 RPE<br />2 In the Hole Front Squat @ 7/10 RPE<br />2 In the Hole Front Squat @ 7.5/10 RPE<br />1 In the Hole Front Squat @ 8/10 RPE<br />1 In the Hole Front Squat @ 8/10 RPE<br />1 In the Hole Front Squat @ 8/10 RPE</p>

<p>Partner Workout<br />2 Sets<br />In a 10 minute window<br />1500m Row (each at the same time)<br />AMRAP in the time remaining of<br />Partner 1: 5 Box Jump (30/24)<br />Partner 2: 10 Kettlebell Swings (70/53)<br />*Both perform at the same time, then switch when each are done<br />20 Synchro Air Squats<br />-rest 5 minutes between sets-<br /> </p>

<p>5 Seated Strict Press @ 6/10 RPE<br />5 Seated Strict Press @ 6.5/10 RPE<br />3 Seated Strict Press @ 7/10 RPE<br />3 Seated Strict Press @ 7.5/10 RPE<br />1 Seated Strict Press @ 8/10 RPE<br />1 Seated Strict Press @ 9/10 RPE<br />1 Seated Strict Press @ 10/10 RPE</p><p> </p><p>3-4 rounds:<br />10 Weighted Hip Thrust @ moderate weight<br />10 Single Arm KB Situps (Left)<br />10 Single Arm KB Situps (Right)<br />10 Racked Bar Box Step-Ups @ moderate weight<br />10 GHD Hip Raise @ moderate weight<br />10 Dip Support Leg Raise<br />10 Deficit Sumo DB/KB Deadlift @ moderate weight<br />10 Ab wheels<br />60 Sec Plank Hold<br />30 yd Banded KB Overhead Walk<br />-Rest 2-3 minutes b/t rounds-</p>