2021/01/07

General Warm-Up
Warm-up
2 Rounds
0:30 Mountain climbers, foot to outside of hand
6 Boot strappers
0:45 Glute bridge
12 Goblet squats
0:30/0:30 Spiderman stretch

Strength
Front Squat (4-4-4-4-4-4-4)
Every 3:00 for 21:00 (7 sets) 4 Front squats with tempo
Sets 1-2: 42×1 tempo
Sets 3-4: 31×1 tempo
Sets 5-7: Normal speed

42×1= 0:04 Down, 0:02 bottom, fast up, 0:01 top.
31×1= 0:03 Down, 0:01 bottom, fast up, 0:01 top.

Accessory Work
Warm-up
4 Rounds NOT for time
8/8 Bulgarian split squat (0:03 lowering phase)
0:30/0:30 Star plank

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