MOBILITY & WARM UP

4 Sets:
5 Lateral Lunges (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

SKILLS & SPECIFIC WARM UP

GHD Sit Ups – Squat Therapy

Then:

E2MOM

5 Back Squat @ 7.5/10 RPE
4 Back Squat @ 8/10 RPE
4 Back Squat @ 8.5/10 RPE
3 Back Squat @ 9/10 RPE
3 Back Squat @ 9.5/10 RPE

Then:

1 Sets
1:00 Bike (moderate)
15 Abmat Sit Up

rest 2 min

1 set (at workout pace):
5 Cal Bike Erg
5 GHD sit-ups

CONDITIONING
“ASTEROIDS”

For time:
50-40-30-20-10
Bike Erg Calories*
GHD sit-ups**

*Ladies Calories: 40-32-24-16-8
**Scaled to AB-Mat Sit Up
BEGINNER
30-25-20-15-10
Bike Erg Calories
Sit Ups