Monday, October 21st, 2024
Strength
Every 3:00 x 3 Sets
3 Front Squats @ 90% of 3RM
Rest 30 seconds
3-4-5 Back Squats @ Same Load
“Heimdallr”
Every 4:00 x 3 Sets
24/18 Calorie Row
12 Dual Dumbbell Box Step-Ups
6 Shuttle Runs
Box: 20”
Dumbbells: 50/35lb, 22.5/15kg
Shuttle Run = 25ft / 7.5m out and back
Optional Accessories
For Quality:
12:00 EMOM
Minute 1 – :25/:25 Russian Twist Medball Throws
Minute 2 – 5/5 Hip Airplanes
Minute 3 – 6 Rotational Broad Jump (3 Each Direction)
