Cossack Squats

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These squats are an amazing tool in improving both your strength & mobility.

Add them into your warmup!!

http://breakingmuscle.com/strength-conditioning/cossack-squat-variations-for-improved-strength-and-mobility

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8/4/16

WarmUp400M Run

20’Band Tears

10′ Shoulder Dislocaters (PVC Pipe)

Then;
5×3 Strict OHP @75%

Then;

4×4 PushPress @80%(of your strict Press)

Then;
3×15 Seated Overhead Dumbbell Press 

3×10 Strict Hanging Leg Raises

Then;
15 Minute “AMRAP”

12 KB Swings

9 Dumbbell PushPress (50s)

6 ChinUps

30 Battle Rope Slams or 3 Burpee BoxJumps

Then;
12 Minute EMOM

Minute 1: 150M Row

Minute 2: 5-7 Strict Handstand push-ups OR 10-15 Pushups (feet elevated
2 Sets

25 Lateral Dumbbell Raises

25 Front Dumbbell Raises

Then;
5 Minute of Accumulated Hanging

8/1/16

Warm-Up
1000 M Row

Then;

6×2 Front Squats @75%

Then;

4 Sets

15 Goblet Squats 

15 Lat PullDowns

Then;

10 Minute AMRAP

20 Walking Lunges

5 PullUps

10 Ball Slams

Then;

3 Sets 
25 Leg Press

Then;

2 Sets

50 Band Tears

Then;

Tabata Assault Bike or Rowing Machine (Record Calories Burned)

Then;

STRETCH

7/31/16

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WarmUp3 Rounds

8x Spiderman Lunges with a Rotation

6x PushUps

4x 15″ Pigeon Poses (2 Per Side)

20″ Dead Hang (PullUp Bar)

Then;

5 Sets
2 Muscle Snatches 50-55%

4 OverHead Squats

Then;

6 Sets
X3 Power Cleans @65%

X30″ HandStand/PushUp or Dip Hold

Rest 1:00 & Repeat

Then;

3 Sets Unbroken
15 Kettlebell Swings (16/24KG)

10 PushUps

500 M Row

Then;

2 Sets
20 HighBox StepUps (Lightly Loaded)

20 Bent Over Row (16/24KG) 

Then;

12 Minute Run:
1:00 On- 2:00 Off (80%-50% Effort)

Then;

STRETCH/FOAM ROLL (7-10Minutes)

ANY QUESTIONS- Feel free to Contact me 

πŸ‹πŸ½Grab a friend & “Get after it”