20250623 - “Lift Off”

Week 2 Overview:
Slight increase of intensity.
Heavier compound lifts with some more explosive pairing of movements.
METCONs are to remain short and aggressive - so get after it.

Training Session Focus: Front squat and jumping repeats.

Warm Up:
2 Rounds
10 Banded Side Steps
10 Banded Glute Bridges
10 Kang Squats
20 High Knees
10 Alt Box Step Ups
3 Broad Jumps

Work:
1: Barbell Front Squat - 5x3@80%
2: Barbell Reverse Lunges - 3x8/8
3: Heavy Sled Push and Drag - 4x25yds
4: Weighted Wall Sit - 2x:45s
Superset x 3
Slam Balls - 10
Seated Vertical Jumps - 3

METCON - 5RFT: “Rush Hour”
12 Wall Balls (20/14)
9 Hang Power Cleans (95/65)
6 Lateral Burpees over Bar

Cool Down:
Couch Stretch - 1:00 per side
Lying Hamstring Banded Stretch - 1:00 per side
Foam Rolling Glutes - 1:00
Seated Box Breathing - 2:00