March 16, 2022

Posted By: Christi

Every 1 min for 32 mins, alternating between:
Monostructural Cardio, 1 min
2 Back Squats, pick load
Monostructural Cardio, 1 min
5 L/5 R Turkish Sit-ups, pick load

Monostructural Cardio- bike, row or jog at a moderate pace
Back Squats- start at roughly 60% 1RM and add 5-10 lbs each round

This will be considered our heavy day for the week, although there is some conditioning in the mix! The bike, row or run should be done at a moderate pace and should feel more like recovery. There is no specific calorie or distance goal but rather the goal is to hold a steady pace with each minute. For the back squat, we want to see you working up in weight with each round. Start at about 60% of your 1 rep and continue to build over the 8 rounds. The weight will come out of a rack. This will have you working towards some heavier loading but the overall volume is relatively low. There should be no failed reps but a few sets that feel challenging. The Turkish Sit-Ups are slow so getting 5/side will require lighter weight in order to complete the work within the minute which is the goal.

Post Work
2min per side Couch Stretch
1-2minper side Hurdler Stretch