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TUESDAY 180710

Warm-up:

Individual…

Cardio of choice for 2 minutes to warm up the body

Crossover Symmetry

LAX to Traps and Shoulders

Group…

15 Dislocates

15 Good Mornings

15 OH Squats

10 Scorpions focusing on opening up Shoulders

Pigeon Stretch

Accumulate 1 minute in bottom of the squat with chest up

10 Downward Dog Push ups

Discuss strength and warm up for 5 minutes into 70%

 

Strength and Skill:

Six sets of:

Overhead Squats x 3 reps (If OH Squats are a challenge, scale back to Front Squats or Back Squats as needed)
Rest 2 minutes

Start around 70% of your 1-RM and build in load over the course of the 6 sets.

Take 15 minutes to complete.

Fitness:

For time:
Row 1000 Meters
40 Kettlebell Swings
40 Goblet Squats

 

Performance:

For time:
Row 1000 Meters
20 Squat Snatches (135/95 lbs)

Time cap of 12 minutes.

 

Mobility:

Banded Hamstrings

Roll Glutes and Hamstrings

Mash Quads

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