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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