PART 1
Every 3 mins for 9 mins:
12 Tempo Back Squats, pick load
3 sec down and 3 sec up

Directly Into…

PART 2
Every 1 min for 5 mins do:
12/10 Row Calories

Directly Into…

Part 3
Every 3 mins for 9 mins:
8 Tempo Press, pick load
3 secs down and 3 secs up.

Directly Into…

Part 4
Every 1 min for 5 mins do:
12/10 Bike Calories

We are going to be focusing on tempo work for a strength element today. Be smart with the loading, if you get a little excited this could make you sore. The goal is helping you own the range of motion and getting some time under tension. This means that work sets should not be to failure. In between our tempo work with the back squat and push press, we have some on the minute work with a rower or bike. This is simply here to help with recovery and get the blood flow going. If you need to adjust the calories, feel free. The intention is not a sprint, rather a steady pace with a short rest between the next minute.

Midline Work
3 Rounds For Quality:
10 Weighted Sit Up + :20sec Hollow Hold or Bent Knee Hollow Hold
10ea Lateral MB Toss