20240923 Workout of the Day - Strength - Back Squat
Week 3! Increasing the percentages on the strength work, the METCONS are going to be getting longer and a little more varied.
Warm Up
AMRAP 5
- 200 Meter Row or 1:00 jump rope
- 10 Air Squats
- 10 Lateral Lunges
- 10 Body Weight Good Mornings
- 10 Plank Toe Taps
Movement Prep
2 sets
- Cat/Cow 10
- Bird Dogs 10
- Fire Hydrants 10/10
- Glute Kickbacks 10/10
2 sets
- Kneeling Ankle Stretch :30 seconds per side
- Air Squat Hold :30 seconds
- Groiner Stretch with Thoracic Rotation 5/5
Strength WOD
- Barbell Back Squat 5x5@80%
Accessory Work
3 set
- Bulgarian Split Squats 10/10
- Glute Bridges 20
- Weighted Calf Raises 10
- Box Jump to Step Down 10
Cool Down
- Seated Hamstring Stretch 1:00 each leg
- Seated Quad Stretch 1:00 each leg
- Pigeon Pose 1:00 each leg
- Child’s Pose 1:00