THURSDAY

calf pumps,

Shoulder & Glute activations (band),

Air squats w. twist,

Cossack squats w ATW

Wall facing squats

Movement Warm-up

·  800-meter Run Or 40/30 Calories

·  Shoulder mobility

·  Hip & ankle mobility

·  Squat depth

Remember:

·  Hip drive

·  Engaged lats and shoulders

Strength Development

Strict Press

5 sets of 5

@ 2 minutes/set

Focusing on:

·   Braced core & glutes

·   Strong shoulder drive

Strength Development

Back Squats

4 – 4 – 4 – 4 – 4

@ 3 minutes/set

If time permits

800-meter run or 40/30 calories

Focusing on:

·   Braced core & back position

·   Strong leg drive