Monday Oct 2nd
IDO squat routine (3MIN MAX in bottom of squat)
then 3 sets:
Tempo Pistol Squat to box / plate x 6 e.s (5111)
Single leg stiff leg Good Morning x 10 e.s
Tempo Back Squats 5×5 30×0 at the weight you finished with last Monday. If you missed last Mondays class then just simply do sets of 5 rep tempo back squats until your coach moves you on to the conditioning portion of the workout.
*In between complete 5 x 6-8 ring hamstring curls on the rings. quality and control is required on these.
90 sec rest
emom for 16 min
min 1 12/9 cal row
min 2 12/9 cal assault
min 3 12 burpees
min 4 10 hang clean and jerks 95/65