Strength 1
Glute bridges
4 x 5 @ 8/10 RPE
Strength 2
Back squat
Heavy 8
Cashout WOD
For reps + time
Tabata air squats
400m run
**Four numbers today to record – weight for glute bridges, back squat, total reps for tabata, and time on the run. This doesn’t look like much, but it’s a busy day. Listen to your coaches when they tell you how much time is being a allotted for each segment. Don’t whine if you ‘ran out of time’. Get in early if you need more of a warm up for the squats, and use the first round as a second or third warm up set to build up to that heavy 8/10 for the glute bridges. Remember that ‘heavy’ is relative to the time you’re given; it’s not a max effort. It’ll probably be about 15 minutes. I know some classes like to yammer on about their day. That’s all fine, but wouldn’t you rather use that time squatting? There will be more of that at the end of class with tabata squats – 20 seconds of work, 10 seconds of rest, repeated a total of 8 rounds – and a quick run around the block.