Warm-up:
10 dislocates
10 good mornings
15 leg swings
10 push ups
Banded hip distractions
10 ankle rolls
40 double unders or attempts
15 squats
8 empty barbell back squats
Strength:
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 95%
Rest 2 minutes between sets
*Please remember, these percentages are based on last tested, successful 1-RM.
WoD:
Complete as many rounds and reps as possible in 15 minutes of…
Run 200 Meters with Medicine Ball
15 Wall Ball Shots (20/14 lbs)
15 Kettlebell Swings (70/53#)
Mobility:
Mash quads with barbell
Lax to flutes
Roll posterior
Pigeon stretch