Strength and Mobility
Frankenstein front squat 3-4 sets of 3-5 reps @ 31×1 tempo
3 wall bridge rotations per side between sets
Conditioning
12-10-8
barbell overhead reverse lunges
toes to bar
rest 2 mins
24-20-16
barbell back rack reverse lunges
v-ups
14 minute cap
Notes
Today’s workout will start with 12-10-8 reps of barbell overhead lunges and toes to bar. After resting two minutes you will then do 24-20-16 reps of barbell back rack reverse lunges and v-ups. Your sore is the time it takes to complete all of the work, or the amount of reps completed at the time cap if you do not finish.
Use the same weight throughout the workout. use a light-moderate weight that allows you do be unbroken on all of the lunges. If you cannot perform lunges with a quality overhead position then you may substitute front rack lunges instead of overhead.
The toes to bar should be completed in 1-2 sets per round. You may substitute knee raises or straight leg raises if necessary.
The v-ups should be done in 1-3 sets per round. You may scale to single leg v-ups, tuck ups, or single leg tuck ups. You may also do sit ups instead.