Level M- 06/25/2021

Warm-up

5 Min Bike (each minute increase pace)

then…

2 rounds:
10 Plank Body Saws
:30 Sorenson Hold

then…

2 rounds:
50 Air Squats
50 Banded Good Mornings

then…

20 Banded Lat Pull Downs each arm
20 Face Down PVC Pass Throughs

then…

EVERY 2 MIN X 5 ROUNDS
3 back squats increase weight each min
at minute 12 start set 1 of back squat

*Plank Body Saw- https://youtu.be/FGLRgxgG084
*Sorenson Hold- https://youtu.be/LGCRdVMnkC4
*Lat Pull Down- https://youtu.be/aHgtwja2Xlc
*Face Down PVC Pipe Pass Through- https://youtu.be/T3z77GrYL24
*Banded Good Morning- https://youtu.be/CTRaCzE8pWU
**If you don’t have a GHD to so Sorenson hold perform a :30 Arch Hold –https://youtu.be/PCf4T0YtwCI

Back Squat (5×5)

Back squat
5 x 5 @80% of your PERFECT test back squat
*Rest 3 min between rounds.
Barefoot. If you didn’t test with us, set your percentage at 70-75% of your current 1RM back squat.

Back Rack Walking Lunge

2 x 20
Rest :90 between rounds

Bench Clean Grip RDL (3×12 @65% pf 1RM Clean)

https://youtu.be/EGKJQb8xzHg
*Rest 3 minutes between sets.
*Barefoot

Accessory

3 rounds:
20 Half kneeling pallof press each side
20 Landmine rotations each side
*Landmind Rotations- https://youtu.be/gAY_Oce5pMU
*Half Kneeling Pallof Press- https://youtu.be/CRHHSmoakC8

Cool Down

Foam Roll lower back, quads, calves – 2 min e/s
*Quads- https://youtu.be/QY5R14p7GJw
*Lower Back- https://youtu.be/CXUjsU-Dgks

————–Hormones and Training—————

Warm-up (No Measure)

You do NOT need to go off percentages. If you’re not feeling good then go by that- give what you have today. That being said, if you’re feeling amazeballs then let’s see how fast you can stand up each squat!

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