Tue June 10 "Vice Versa"

Move

1) Back Squat: 5 x 4 Building

2) AMRAP 15
15 Goblet Squats
15 Sit Ups
15 Alternating Lunges
30 Single Skips

Train

1) Back Squat

3 x 4 @ 80%
1 Big Drop Set 15-30 Reps @ 50%

2) Vice Versa

AMRAP 15
30 SIngle Leg Squats
30 GHD Sit Ups
30 Single Leg Squats
90 Double Unders

Stimulus

1) You are slowly increasing your strength weight. You will perform your 3 sets of 4 at 80%. The goal is to maintain weight here. After this is finished, you will perform one big set at a lower weight, aiming to get roughly 20 reps at the decreased weight.

2) In fifteen minutes, you will work through three movements. You will alternate legs for each single leg squat. Use a band for scaling to help pop out of the bottom. Scale the GHD reps or switch to sit ups if you are not used to this volume of sit ups. Use the double unders as your break point. Aim to work through roughly 2-3 rounds.

Extra Credit

3 Sets:
10 Pausing Single LEg Hip Thrusts (10/Leg)
30 Banded Hip Thrust Abductions