Day 37 RHS – S&C

Today’s Stimulus:

*Medium-Medium/heavy weight

*Medium volume

*Weight control

Warm-up
2 rounds

10 Bend + Bow

10 Alt Lunge Twist

4 Walkers
20s Squat hold
15 Air squat

S&T (20 minutes)
*Warm up to first set before starting working sets
Back squat (Pause)
4 sets of 3 reps
*2 second hold at the bottom for every rep
*Work up in weight

*Full hip lockout at the top

Then

2 sets of 10 Reps
*Perform all sets at the same weight (~40-50% of your final set in part 1)
*1 second hold at the bottom of every rep
*Full hip lockout at the top

Workout

EMOM 16 Minutes
Odd minutes (0,2,4…): 10 Wall-balls (10/7)
Even Minutes (1,3,5..): 10 Russian KB Swings (24/16) – Eyes stay on the horizon, never look down while swinging

*Half of class starts with swings, other half with wall-balls