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FRIDAY 160624

Warm-up:

Run or Row

15 Leg Swings

15 High Box Step ups

Spiderman Crawl Down

Samson Lunges Back

10 Matrix Turns

10 Bird Dogs

10 Yoga Push Ups

15 Tempo Squats

Warm up 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 – 1 rep @ 101+%
OPTIONAL – 1 rep @ 103-105%

Rest 2-3 minutes between sets
WoD:

Complete rounds of 21, 15 and 9 reps of:
135/95 lb Front Squat
Toes to Bar

 

Mobility:

Roll Posterior

Mash Quads

Cobra Stretch

Couch Stretch

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