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WEDNESDAY 180509

Warm-up:

Individual…

Row or Bike

Box Top Pigeon Stretch

10 Leg Swings

Group…

200m Jog

Samson Lunges Down

Butt Kickers Back

10 Squats

Spiderman Crawl Down

High knees Back

10 Squats

Review the Back Squat…

 

Strength and Skill:

Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 4 reps

*Sets 1-4 – 4 reps @ 78-85%
*Set 5 – Max Reps @ 82-85%

 

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Kettlebell Swings
20 Air Squats

Performance:

Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
20 Wall Ball Shots (20/14 lbs)

 

Mobility:

Mash Quads

Figure 4 on Roller to Glutes

Roll Posterior

LAX to Shoulders

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