TUESDAY 190409



Foam Roll for 3 minutes

Bike 2 minutes…


12 Leg Swings each way

12 Waiter bows

Pigeon stretch each side

Samson Lunges down

10 Squats

Zombie walks back

10 Ring rows with a descend tempo

Review the movements and point of performance….


Strength and Skill:

Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 3 sec descend
Rest 45 seconds after each leg

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2 sec descend
Rest 60 seconds

The goal for today is to establish your 8-RM Bulgarian Split Squat. Note this result as it is something we will build upon.

12 minutes to complete.


Fitness and Performance:

For time:
1000 Meter Row or 800m Run
100 Air Squats
75 Kettlebell Swings (24/16 kg)
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Kettlebell Swings
100 Air Squats

20 minute time cap.



Mash Quads

Roll Posterior

Mash Lats

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