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FRIDAY 180713

Warm-up:

Individual…

Cardio of your preference

Front Rack mobility work (ask coach if needed)

12 Dislocates

Group…

200m Jog

Downward Dog

Upward Dog

Kneeling Wrist mobility

Spend 1 minute each side in Spiderman Pose

10 Squats

10 Scorpions

Review the Front Squat Positions

Take 6 minutes to build to a working weight

 

Strength and Skill:

Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 2 reps

*Set 1 – 75%
*Set 2 – 80%
*Set 3 – 85%
*Set 4 – 87-90%
*Set 5 – 90% or more

 

Fitness:

Complete rounds of 21, 15 and 9 reps for time of:
Dumbbell Thrusters
Dumbbell Box Step-Overs

 

Performance:

Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (115/75 lbs)
Toes to Bar
Box Jump-Overs (24″/20″)

Time cap of 13 minutes.

 

Mobility:

Couch Stretch

Mash Quads

LAX to Plantar Fascia

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