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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MONDAY 181022

October 22, 2018

SATURDAY 181020 “Grace Day”

October 19, 2018

FRIDAY 181019

October 18, 2018