thunder thighs & boulder shoulders week 11 day 1

  • part 1* :
    • 4 sets :
      • 1-min bike “talking pace”
      • 10 back squats @ 60%
    • rest : 90
  • part 2 :
      • 3 x 5 : back squat @ 70%
    • rest 2-3 min between sets

4 rounds : emom

  1. 12/10 cal bike
  2. 12 db goblet squat (50/35)
  3. 12 db alternating arm db snatch (50/35)
  4. 12 burpees over db
  5. rest

part 1 : *during this you will be training in between zone 1 & 2.  Heart rate approx. 110-130ish,  you should be focusing on proper technique/position*