FRONT SQUATS

On the 2:00 x 7 Sets

Set #1 (On the 0:00) – 3 Reps @ 75%

Set #2 (On the 2:00) – 1 Rep @ 80%

Set #3 (On the 4:00) – 3 Reps @ 75%

Set #4 (On the 6:00) – 1 Rep @ 84%

Set #5 (On the 8:00) – 3 Reps @ 75%

Set #6 (On the 10:00) – 1 Rep @ 88%

Set #7 (On the 12:00) – 12 Reps @ 60%

Percentages based on 1RM Front Squat

Body Armor

3 Giant Sets:

10 Supinated Grip Ring Rows

20 DB Suitcase Elevated Split Squats (10/leg)

:30s Banded Glute Bridge Hold

SUPINATED GRIP RING ROWS

• Ring row with palms facing ceiling throughout

• Supinating here puts us into a strong externally rotated position at shoulders

• Focus on lats squeezed down and back

DUMBBELL SUITCASE ELEVATED SPLIT SQUATS

• Adds a deficit to the traditional split squat

• Dumbbells held at the hang position

• Move in slowly to assess range of motion with light loads first (free to build)

BANDED GLUTE BRIDGE HOLD

• Top of range of motion

• Squeeze glutes as hard as we can

MOVEMENT VIDEOS 

Supinated Grip Ring Row: Video https://youtu.be/oxjDM4B4Ywc

Dumbbell Suitcase Elevated Split Squats: Video https://youtu.be/4TzC7zYIbGA

Banded Glute Bridge Hold: Video https://youtu.be/IivUOh4lhGM

WOD

T-Mobile”

AMRAP 15:

5 Bar Muscle-Ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

HOME WOD

“Deck of Cards”

Spades – Goblet Squats

Clubs – Burpees

Diamonds – Sit-Ups

Hearts – Single Arm DB Snatches

STIMULUS

Deck of Cards Video https://youtu.be/WUTzoxCdF20

WARM-UP

3 Rounds:

30 Seconds Samson Stretch Video http://youtu.be/V3-tEdWuTbc

15 Glute Bridges

30 Seconds Cossack Squats Video http://youtu.be/Bvodm1BivOo

15 Air Squats