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FRIDAY 180601

Warm-up:

Individual…

Run, Row or Bike

Box Top Pigeon Stretch

12 banded Good Mornings

Group…

Run 200m

Pigeon Stretch each side

Spiderman Pose Holds each side

10 Jumping Spiders

10 Squats

Hold 1 minute in the bottom of the squat with good posture

10 Squats

Review the Back Squat and build to working weight…

 

Strength and Skill:

Every 2 minutes, for 10 minutes (5 sets) of:
Back Squat x 3 reps

*Sets 1-2- 4 reps @ 75-80%
*Sets 3-4 – 4 reps @ 80-88%
*Set 5 – Max Reps @ 85%

Fitness:

Every 8 minutes, for 24 minutes (3 sets) for times:
Row 400m/350m OR 30/20 Calories of Assault Bike
20 Walking Lunges with Kettlebells
400 Meter Run

Performance:

Every 8 minutes, for 24 minutes (3 sets) for times:

Row 400M/350M OR 30/20 Calories of Assault Bike
20 Walking Lunges with Kettlebells (32/24 kg)
400 Meter Run

 

Mobility:

LAX to Glutes

Roll Posterior

LAX to Traps and Plantar Fascia

 

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