Warm-up:
Individual….
Assault Bike 2 minutes
15 Leg Swings
Pigeon Stretch each side 1 minute
Group…
Spiderman Crawl Down
High Knees Back
Perfect Stretch 5 Times each side
15 Slow Squats
Strength:
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Immediately followed by…
Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 73-78%
Fitness:
Three rounds for time of:
10 Bar-Facing Burpees Over the Barbell
10 Thrusters
10 Strict Pull-Ups
Performance:
Three rounds for time of:
10 Bar-Facing Burpees Over the Barbell
15 Thrusters (95/65 lbs)
20 Pull-Ups
15 minute time cap
Mobility:
Cobra Pose to open up abs and hips
Mash Lats on Roller
Roll Posterior and Quads
Box Brief: