07/29/2021

4 SETS FOR QUALITY

ON A 5:00 RUNNING CLOCK...

2:00 Cardio of Choice

1:00 DBL KB or DB Front Rack Hold (Athlete Choice, Mod-Heavy)

8/8 Single DB or KB Suitcase Split Squats (Athlete Choice)

Walking Recovery in Time Remaining*...

*Practice nasal breathing during recovery -No Additional Rest b/t Sets-

COOL DOWN

FOR RECOVERY

2:00 Straddle Pose

2:00 Forward Fold

2:00 Olympic Wall Squat

ADJUSTING

*Reps, Loading, Volume*...

Workout -- Reps, loading and volume are good for all athletes today. New and deconditioned have a good opportunity to build exposure in our Cardio movements. Keep the weight for the Front Rack hold a bit on the Light side and perhaps build on each round for exposure. Split Squat volume today is good. Build the perfect movement pattern for future Lunges and other movements here.

*Movement Adjustments*...

Cardio Choice -- Adjust the intensity at which we perform the 2:00 minutes of Cardio. This should not be soul crushing. Dial back to a sustainable pace that if we needed to go for 4:00 minutes each round we could.

Front Rack Hold -- Athletes can look to utilize a single KB or DB as needed. If holding in the Front Rack is the challenge, look to hold in the Back Rack position. If athletes are unable to hold weight in their hands can look to do a Plank with weight or no weight depending on the level of athlete.

Split Squat -- If weight is the issue, remove the DB / KB. If going into the Split is not going to work today, athletes can look to do a Single Leg Glute Bridge-Up or Front Squat with their weights. Reduced height Step-Up can also be a good alternative.