The Final Countdown

OK- This will be the last week before we run some tests to check progress. Pay attention to what your body is telling you and be aware of any twinges, sorenss and especially pain so you can rest it or fix it before the tests!

Warm Up
Row 500m or 2 min AirDyne at conversation pace
Walking Lunges with twist
Walking high knees
Side Lunges(each direction)

Back Squat

Start with 1×10 with the bar
then 3×5 warm up sets(35%, 60%, 80%)
3×5 work set adding weight from last time, same weight all sets.

3 rounds for time
10 Toes to Bar
10 Box Jumps
10 push ups

Death Stretch 2min/side
Wall straddle 2min
Hamstrings(supine with a band on your foot) 2min/leg
Walking butt kicks