Warm-up:
Individual…
Row or Bike or Skip Rope
Pigeon Stretch
12 Banded Good Mornings
Group…
Samson Lunges Down
Duck Walks Back
10 Squats
10 Jumping Spiders
10 Hollow Rocks
High Knees Down
Butt kickers Back
Review the Back Squats and warm up to starting weight
Strength and Skill:
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 2 reps
*Sets 1-4 – 2 reps @ 88-94%
*Set 5 – Max Reps @ 90%
Fitness:
Complete as many rounds and reps as possible in 6 minutes of:
6 Dumbbell Thrusters
12 V-Ups or Ab-Mat situps
12 Kettlebell Swings
Performance:
Complete as many rounds and reps as possible in 6 minutes of:
3 Thrusters (135/95 lbs)
6 Toes to Bar
12 Kettlebell Swings (32/24 kg)
Mobility:
Mash Quads
Roll Posterior
Cobra Pose to open up hips/abs
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