PRACTICE – SQUAT

Intention: building our weights up in the A series in readiness for Lifting Party (Nov 14th) and building strength endurance in the B series with a fun finisher

Prep: see white board + specific warm up for lift

A1) Squat 3×3 85-90% 1RM
A2) Eccentric Banded Face Pulls with Pause 3 x 10

B) Strength Set 12 min – clock will beep every 2 min to change exercises – the idea is to go heavier each week, record weights in books

1. BB/ DB Romanian Deadlift x 8-10
2. Seated arnold press x 8-10

C) Finisher – Coach led reps – coach counts and everyone follow this lead, give 15s rest between exercises.

– Side plank 30s ea
– Alt Superman raises 30s
– Dead bug reps or hold x 5ea (on the coaches cue switch)