let's squat! [benchmark workout]

let’s work that lower body today, lioness!

this is a great benchmark workout to do each month to track your improvements—increase in weight on your squat and increase in rounds on your AMRAP. make sure you record the weight of your wall-ball to ensure accuracy here!

warmup

toy soldiers

walking lunges

activation

runner’s lunge : 5 each side

inch worms : 5

banded walk-outs : 10 each side

banded squats : 10

the lift

1x15 squats warm-up with the bar

4x10-12 squats @ 65% 1RPM

the conditioning

buy-in: 20cal row

10min AMRAP (As Many Rounds As Possible)

12 wall balls

10 (5 each side) overhead lunges

8 slam ball to burpee with a med ball

6 med ball goblet squats

finisher

2 rounds

• 15 straight leg sit-ups with plate overhead

• 50m single kettlebell walk – stabilize the abs!

cooldown

5min stretching hamstrings and quads