Warm-up:
Individual…
Cardio of your preference
Front Rack mobility work (ask coach if needed)
12 Dislocates
Group…
200m Jog
Downward Dog
Upward Dog
Kneeling Wrist mobility
Spend 1 minute each side in Spiderman Pose
10 Squats
10 Scorpions
Review the Front Squat Positions
Take 6 minutes to build to a working weight
Strength and Skill:
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 2 reps
*Set 1 – 75%
*Set 2 – 80%
*Set 3 – 85%
*Set 4 – 87-90%
*Set 5 – 90% or more
Fitness:
Complete rounds of 21, 15 and 9 reps for time of:
Dumbbell Thrusters
Dumbbell Box Step-Overs
Performance:
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (115/75 lbs)
Toes to Bar
Box Jump-Overs (24″/20″)
Time cap of 13 minutes.
Mobility:
Couch Stretch
Mash Quads
LAX to Plantar Fascia
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