Katie doing some HIIT AND getting some vitamin D!
Don’t be afraid to start over. It’s a brand new opportunity to rebuild what you truly want.
A. Movement Analysis: Thoracic Rotation, Flexion and Extension
T1&2: Accumulate 2-5 mins in the bottom of a perfect squat use pole for assistance then 50-75 perfect air squat with focus on posture and depth
T3 Back Squat @ 40X0 6-8 reps 4 sets rest 2 mins
T4: Low Bar Back Squat 3-5 reps 5 sets rest as needed (Coach will show the major differences)
C. In any order, any rep scheme accomplish
10 Muscle Ups, Rope Climbs or Hand Over Hand Sled Drags
15 Heavy Deads (choose a weight that you can not do more than 3 reps with at a time)/30-40 reps of DB Deads (below T3 Bend)
20 Wall Walks/Strict Press
200m Underhand Forward Slam Ball Toss
200m Overhead Reverse Slam Ball Toss
Other Common Movements: Wall Ball, Rowing, Step-Ups
A. Rowing instruction mechanics, WB, Step-Ups
B.3-5 Sets @ 65-75%:
10 WB Shots