Warm Up
Movement Prep/Activation:
10:00 AMRAP
1:00 Bike
5 Dynamic Squat Stretch
25ft Lizard Crawl
3 Tempo Back Squats with empty bar (build across sets, don’t go above 50%)
10 Deadbugs
Workout Prep:
1 Set
5/4 Calorie Bike
5 Wall Balls
5 GHDs
Heavy Single Back Squat
Back Squat 1×1
Build up to a 1RM Back Squat
Son of GodÂ
3 Rounds
25/20 Calorie Air Bike
25 Wall Balls (20/14)
25 GHDs (or V-Ups)
(Scored by Time)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-3 minutes of Quad Foam Roll
2 Sets
1:00 Couch Stretch (each leg)
*:30 rest between each leg.