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TUESDAY 180807

Warm-up:

Individual…

Row or Bike

Mash Quads on roller

Pigeon Stretch

Group….

Samson Lunges Down

Spiderman Crawl Back

KB on knee to stretch ankles

Banded hip distaction

12 Squats

Review Back Squat Tempo and Build…

 

Strength and Skill:

Every 3 minutes, for 12 minutes (4 sets):
Tempo Back Squat x 5 reps @ 3 sec descend 2 sec pause in bottom

Fitness:

Complete as many rounds and reps as possible in 5 minutes of:
12 Dumbbell Thrusters
6 Strict Pull-Ups

Performance:

“Fran on Repeat”
Every minute, on the minute, for 5 minutes:
12 Thrusters (95/65 lbs)
12 Pull-Ups

If your “Fran” time is not yet under 5 minutes, please scale down the repetitions. If, on the other hand, you have a sub-3:00 Fran time, please scale up and perform 15 reps of each movement on each minute.

 

Mobility:

Mash Quads

Roll Hamstrings

Mash Lats

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