MomStrong by MINT

Squat-Press Warm Up #1

2 Rounds: -10 Alternating Spiderman Lunges -10 Jumping Jacks -10 Boot Strappers -10 Jumping Jacks -5 Pushup + Down Dog -10 Plank Shoulder Taps -10/10 Arm Circles -10/10 Leg Swings

In 5:00 Complete 1 Round: -15 Heels Elevated Front Squats - light weight -10 Banded Spanish Squats - slow tempo -0:30 High Knees -Finish set up and any other prep needed with the remaining time. --------------------- FRONT SQUAT ALTERNATIVES -Double DB/KB Front Squat -Goblet Squat

Every 5:00 OTM for 15:00: -12 Heels Elevated Front Squats (slow lower/0:03) -20 Banded Spanish Squats -0:45 High Knees --------------------- *NOTES: -Weight should be challenging for the HEFS; can build SLIGHTLY through the 3 rounds* -Log the weights you used on the Heels Elevated Front Squats on the next page--> --------------------- FRONT SQUAT ALTERNATIVES -Double DB/KB Front Squat -Goblet Squat

MINT Heels Elevated Front Squat

3 x 12

In 5:00 Complete 1 Round: -5 tempo DB Bench Press -5 Banded Tricep Kickbacks w/0:05 hold at the top of each -3-5 tempo Push Ups -Finish set up and any other prep needed with the remaining time.

Every 5:00 OTM for 15:00: -10-15 DB Bench Press -15-20 Banded Tricep Kickbacks -Max Push Ups -Rest 0:10 -Max Push Ups NOTES: -If you don't have a heavy enough weight to make the Bench Press challenging, slow your movement to tempo -Push ups shouldn't exceed 15 on the first max. If they do, make them more difficult by coming onto your toes (if on your knees) or elevating your feet.

*OPTIONAL* Pliability Routine

Got extra time? Do today's Pliability routine! **TO SIGN UP FOR PLIABILITY, FOLLOW THIS LINK: https://pliability.com?via=mint TODAY'S ROUTINE: https://pliability.app/4cvFcTbwNzb

2 Sets: -10x A-T-Y-T -10 Scap Retractions (weighted, if possible) -OR- Bench Scap Dips -10 Light DB Zottman Curls -0:30 Plank Hold

EMOM for 20:00 -Min 1: Hollow Rock Hold -Min 2: 36 Plank Shoulder Taps -Min 3: Max Hanging L-Sit -Min 4: 20 V-Ups -Min 5: 15-20 DB Bent Over Row NOTES: -On the L-Sit, accumulate 20 seconds or more.

3 Sets: -6-10 Crossbody Hammer Curls -12-15 Preacher Curls *L/L then R/R

*OPTIONAL* Pliability Routine

Got extra time? Do today's Pliability routine! **TO SIGN UP FOR PLIABILITY, FOLLOW THIS LINK: https://pliability.com?via=mint TODAY'S ROUTINE: https://pliability.app/ihkYIchwNzb

2 Sets: -8/8 Poliquin Step Ups -15-20 Banded Tib Raises -15-20 Prone Banded Hamstring Curls (double)

3 Rounds: -1:00 of Bike or Run (choose what you'll do for the workout) -10 Boot Strappers -10 Alternating Reverse Lunges -2/2 Turkish Getup

Complete, or get as far as possible in 30:00: -1500m C2 Bike -OR- 1500m Echo Bike -OR- 400m Run -40 Wall Balls -OR- Light DB Thrusters -20 SA Kettlebell Swing (10/10) Then -1000m C2 Bike -OR- 1000m Echo Bike -OR- 300m Run -30 Wall Balls -OR- Light DB Thrusters -16 SA Kettlebell Swing (8/8) Then -500m C2 Bike -OR- 500m Echo Bike -OR- 200m Run -20 Wall Balls -OR- Light DB Thrusters -10 SA Kettlebell Swing (5/5)

*OPTIONAL* Pliability Routine

Got extra time? Do today's Pliability routine! **TO SIGN UP FOR PLIABILITY, FOLLOW THIS LINK: https://pliability.com?via=mint TODAY'S ROUTINE: https://pliability.app/BCIknSjwNzb