Workout of the Day

Bottom up back squat (Anderson Squat)

4-4-3-3 increase weight each round

1) Back squat:
-5 reps at 65%
-3 sets of 5 reps at 75%

2) Front squat
-4 sets of 5 reps at 65%

14 min EMOM
-3 pull ups
-3 dips
*Remember if you have achieved a muscle up then this trumps the pull ups and dips! you can try for one to 3 muscle ups on the minute.

Tutorial on GHD machines:
1) Hip extension

2) Back extension

3) GHD situp

7 min AMRAP
-3 Left arm Turkish getups**
-3 Left arm one-armed overhead squat
– 8 GHD hip extensions
-3 Right arm Turkish getups
-3 Right arm one-armed overhead squat

** Please review TGU

** All group strength and conditioning athletes are encouraged to participate in Warrior, class will be held at Roosevelt Track**

-1200 m group jog at conversational pace
then
2R
-10 leg swings, forward and lateral each side

2-3 R
-20m A-skip
-20m B-skip

3 x 100m smooth accelerations .

6 x 200m sprints
recover fully between efforts, walk around the track to starting point

Cool down
jog 800m conversational pace

Enjoy your Holiday!