WARM UP

2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
10 Samson Stretches
10 Alt. Leg Swings
10 Alt. Knee to Chest

Cardio Options:
Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

STRENGTH: SATURDAY SQUATS

EMOM x 12 MINUTES
MIN 1 – :50 Single DB Front Squat
MIN 2 – :50 Glute Bridges
MIN 3 – :50 Quadruped Hold

Don’t underestimate the look of this strength piece. If you are doing the quadruped hold correctly, your in for a deep leg burn today! Aiming to work for the entire :50 of each interval.

FRONT SQUAT
If you need to modify, try a Goblet Step Up or Goblet Reverse Lunge.

GLUTE BRIDGE
If you need to modify, try a standing good morning.

QUAD HOLD
if you need to modify, lay on your back and complete a Hollow or Tuck Hold.

WORKOUT: SATURDAY LEGS

E2MOM x 8 SETS
20 Quad Heel Taps
10 Single DB Thrusters

-Rest Remainder b/t Sets-

EQUIPMENT:
We recommend a backpack or Bag of sorts that can be filled with your desired weight (clothing, can food item, sandbag etc), however if you have access to Db’s or other handheld weighted items such as Kettlebell, they will do as well.

WOD BRIEF
Looking to work for a maximum of :90sec each set, moving directly from the Quad Heel Taps directly into the Thrusters with minimal rest.

QUAD HEEL TAPS
If you need to modify, lay on your back and complete Bicycle Crunches.

THRUSTERS
If you need to modify, simply remove the problem part (Squat or press) and complete the remaining movement.