Thursday

Movement Activation Warm Up

Kossack Squats

Dead Bugs

Bird Dogs

Crossover Box Step Ups

+

A. Step in Box Jumps, 2/min for 8 min @ 40” (take 1-2 steps into the jump)

B. Power Snatch, 2 TnG @ 65% each min for 8 min

C. Back Squat @ 50X1, build to 3RM in 12 min, then -15% for 3 x 3

D. Hip Extension @ 4022, 3 x 12-15, rest 90 sec **focus on squeezing glutes

+

5 min Bike cool down

A. Done. 41". That's like 1 inch less than my all time pr 😂

B. Done at 140.

C. 275 Max then 235 for 3x3. These got spicy.

D. Done. Even tho I try to focus on glute activation, I feel these on my hamstrings every time.

Bike done.