Wow, I’m really tired this week. Guess it’s really because I don’t go to bed early enough and then I get up way too early. Oh well, someday in my life I’ll get more sleep 🙂

Who will be working out today? Lots of people – Bob, Dave, Aaron, Nikki, Reanna, Lacey, Grace, and me.

General Warm-Up
3:00 row, bike, run or jump rope (bike)

CHAN Warm-Up
8/8 spiderman lunges
10/10 lateral lunges
inchworm + push-ups (5,4,3,2,1)
10/10 windmills
10/10 arm circles forward/backward
10 arm pretzels
10/10 shoulder rolls/ forward/backward
10/10 wrist circles

Skill and Build Up
Back Squat Warm-up
2 rounds
5 squat therapy reps (5 air squats)
0:30/0:30 single leg glute bridge
5 VMO goblet squats @ 22×2 tempo (0:02 down, 0:02 bottom, fast up, 0:02 top) (10lb db)
0:30/0:30 single leg glute bridges

Build-Up
10 back squats, empty bar (10 front squats 10 lb set)
0:10 ring top support hold (10 couch dips)
0:10 ring bottom, support hold
5 back squats, light load (5 front squats 10 lb set)
5 jumping pull-ups + slow lowering (5 couch dips)
3 back squats, moderate load (3 front squats 10 lb set)
3 weighted ring dips (3 floor press 10 lb set)
*all dip variations can be performed with feet on ground or with band assistance

Workout
EMOM 21:00
Minute 1: 5 back squats (10-20 front squats 15 – 15 lb, 12 – 15 lb, 15 – 10 lb, 15 – 10 lb, 12 – 10 lb, 12 – 10 lb, 10 – 10 lb)
Minute 2: 5 weighted ring dips, unbroken (15 – floor press 15 lb set
Minute 3: rest
(compare to 3/10/20 –

Accessory Work
2 rounds
15/15 side plank
25 skull crushers (10 lb db)

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