Friday:
Silverback Primer3 Sets, For Quality:
10 Glute Bridges
:15 Seconds Single Legged Glute Bridge Hold
:30 Seconds Front Rack Hold
:45 Seconds Plank Hold
Week #1 of 2 in this set. let’s build upon this next week.
Pausing Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
For a video overview on the reasoning behind Friday’s Positional Squats, click HERE.
Conditioning (in class)
“Outside the Box”
Teams of 2,
AMRAP 30:
100 Meter Run, 1 Burpee Box Jump
100 Meter Run, 2 Burpee Box Jumps
100 Meter Run, 3 Burpee Box Jumps
Box – 24″/20″

*Partners run together. BBJ are partitioned as desired. Sub 10 30ft shuttle runs if weather doesn’t allow run.