Warm up: Glute Activation Warm-Up (Vandyke Strength Protocol – 13 minutes) Banded Dead Bug Iso Hold x 2 minutes
Fire Hydrant Iso Hold x 90 seconds per side
Strenght: Six sets of: Pause Front Squat + Front Squat Rest 2 minutes
Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.
Workout: 50 Calories of Rowing 100 Wall Ball Shots (20/14 lbs) 50 Toes to Bar