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FRIDAY 180615

Warm-up:

Individual…

Row or Bike

LAX to Hips and Plantar Fascia

Roll Quads

Group…

200m Jog

Samson Lunges Down

Broad Jumps Back

10 Squats

10 Hollow Rocks

Kneeling wrist mobility

Review Front Squat and take 5 minutes to build to working weight

 

Strength and Skill:

Every 2:30 minutes, for 15 minutes (6 sets) of:
Front Squat x 4 reps

*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80% or more

 

Fitness:

Complete rounds of 21, 15 and 9 reps for time of:
Wall Ball Shots
Burpees

 

Performance:

Complete rounds of 21, 15 and 9 reps for time of:
Hang Squat Cleans (115/75 lbs)
Bar-Facing Burpees Over the Barbell

Time cap of 14 minutes.

 

Mobility:

Mash Quads

Couch Stretch

LAX to Plantar Fascia

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