Warm-Up&Mobility/1
10 Cat-Cow Stretch
10 Lizard w/Rotation (5 each)
10 Bird-Dog (alternating)
10 Deep Squat Thoracic Rotation (alternating)

Warm-Up&Mobility/2
10 Tall Plank to Down Dog
10 Prisoner Good Mornings
10 Low Switch Cossack Squats
10 Single Leg Glute Bridge (10 each leg)

Preparation/1
1 Set-Banded Monster Walk with Squat
Banded Monster Walk with Squat Video

Preparation/2
“max 7 minutes”
•Belirtilen süre içerisinde back squat çalışmasında kullanacağınız ağırlığa kadar olan ısınmanızı tamamlayıp, başlamaya hazırlanın.

Squat Work(percentage)
“Back Squat”
—5 Sets—
*Set/1 (10 reps w/65% of 1RM or RPE 6,5/10)
*Set/2 (8 reps w/70% of 1RM or RPE 7/10)
*Sets/3-4-5 (6 reps w/75% of 1RM or RPE 7,5/10)
(rest 3-4 minutes between sets)
(scale percentage as needed)

Rest 15-20 minutes

Metcon(rounds&reps)
—Amrap in 15 minutes—
*rest 30 seconds after each round

12/9 calories Ski Erg
2 Legless Rope Climbs (4,5 m)
12 Pistol Squats (alternate leg)

Notes :
Substitution Options for Ski Erg;
Row Erg (12/9 calories) or Airdyne (12/9 calories) or Assault Bike (10/8 calories) Run (150 m) or Bike Erg (12/9 calories)
Scaling Options for Legless Rope Climb;
a-)Legged Rope Climb (4,5 m or 4 m)
b-)If rope length is < 4 m ;
Seated Rope Pull Up/Alt.Arm (8 reps)
Seated Rope Pull Up Video
Substitution Options for Legless Rope Climb;
a-)Strict Chin Up (8 reps)
b-)Band Assisted Strict Chin Up (8 reps)
Scaling Options for Pistol Squat;
a-)Pistol Squat (8 reps)
b-)Banded Pistol Squat (12 reps or 8 reps)
Banded Pistol Squat Video
c-)Air Squat (20 reps)

Cool Down(foam rolling&stretching)
“20 minutes”
•Focus on your tight muscles and joints

Notes :
•20 dakikanızı, sıkı/problemli olan kaslarınıza ve eklem bölgelerinize foam roller ve stretching hareketleri uygulayarak rahatlatmaya ayırın!
•Bu kısmı zamanınız var ise yukarıdaki çalışma sonrası yeterli olarak dinlendikten sonra ya da zamanınız yok ise gün içinde başka bir saatte veya evinizde yapabilirsiniz.