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FRIDAY 171027

Warm-up:

Individual…

Row 5oom

15 Leg Swings

10 Waiters Bows

Group…

2oom Jog

6 Inch Worm Spidermans

Samson Lunges Down

High Knees Back

10 Squats against the wall

Discuss the Front Squat

Build to a working weight

 

Strength and Skill:

Take 15 minutes to build to today’s 1-RM…

Front Squat x 1 rep @ 32X1
(3-second descent, pause for 2 seconds in the bottom, then drive to full extension)

 

Fitness:

For time:
Row 2000 Meters
50 Air Squats

Performance:

For time:
20 Thrusters (115/75 lbs)
10 Pull-Ups
30 Front Squats (115/75 lbs)
20 Pull-Ups
40 Back Squats (115/75 lbs)
30 Pull-Ups

16 minute time cap.

 

Mobility:

Mash Quads

Couch Stretch

Banded Lat Stretch

Roll Posterior

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