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Workout: 11_17_2020

If you want your squat strength to increase, you must track your numbers so you are continuously progressing in the amount of weight you are using. Don’t make it up. Track your numbers!

Warm up

  • Loop run x 2

  • 2x: Superman x 10 + Supine scorpion x 4

  • 2x: PVC hinge and rotate x 4 + Glute bridge x 10

  • 20/10 x 4: Squat jump/squat hold

Strength

1) 2x: BB GM x 10 + wide stance squat x 8 (these can be lightly weighted)

2) 3x: Bulgarian split squat (back squat - add weight) x 5/5 + Band walks x 12/12

3) Front squat: 4-4-4 (If you have time, get a 4th set)

Work

1) 3x: Plate push >< x 2 + Pull ups x 8

2) 3x: 3 cone sprint + Rest x 30s

3) 3x: Ski x 150 + Goblet squat x 10

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