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FRIDAY 180216

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

15 Hollow Rocks

Group…

15 Leg swings

15 Waiter Bows

Banded Hip Distraction

10 Squats

Cobra Stretch

10 Scorpions

Review the Back Squat

 

Strength and Skill:

Four sets of:
Back Squat x 6 reps
Rest 3 minutes

Choose the same weights you used on January 30. If you missed that squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.

Time cap of 16 minutes.

 

Fitness:

For time:
30/20 Calories of Assault Bike
30 Goblet Squats
30 Alternating Reverse Lunges with KB/DB Farmer’s Carry

 

Performance:

For time:
30/20 Calories of Assault Bike
30 Front Squats (155/105 lbs)
30 Alternating Front-Racked Reverse Lunges (155/105 lbs)

Time cap 12 minutes.

 

Mobility:

Mash Quads

Couch Stretch

LAX to glutes

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