A) STRENGTH
Front Box Squat: Build to a heavy set of 5 in 6 sets. Rest 2:00
– use a parallel box
– Goal: Build to a heavy set of 5 in 6 sets roughly 80% of 1RM FRONT SQUAT
B) CONDITIONING
BP Benchmark #2
AMRAP 8:
15 Deadlifts (225, 155)
30 Air Squats
– Goal: Pace this like an open workout breaking deadlifts early. Deadlift weight should be moderate – at least 5 reps per set.
Rx+: (20 Alternating Pistols)
L3: (185, 125)
L2: (155, 105)
L1: (135, 95)
C) EXTRA CREDIT
Banded Glute Bridge: 4 x 10. Rest 60s.
Parasympathetic Breathing – 10-15 breaths x 3 second inhale + 1 second hold at top + 3 second exhale.
Birthfit fitness class at 9:30am
Kids class meets at 4:30pm
Barbell club meets at 6:30pm
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