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FRIDAY 160212

Warm-up:

Run 400m

Stretch calves on rig post

15 leg swings

banded hip distraction

15 slow squats

spiderman crawl down

Inch worms back

15 Hollow rocks

10 Back extensions

 

Strength:

Every two minutes, for 16 minutes (8 sets):

Back Squat

*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

 

WoD:

Three rounds for time of:

Row 500 Meters
10 Hang Squat Cleans (155/105 lbs)
10 Alternating Front-Racked Reverse Lunges (155/105 lbs)

 

Mobility:

Banded hamstrings

Lax to Glutes

Roll Posterior

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