Warm-up:
Individual…
Ror or Bike
Crossover Symmetry
Group…
Foam roll your quad for 30 seconds on each side then foam roll your adductors for 30 seconds on each side to loosen up the legs a bit.
5/5 standing hip circles in each direction on each leg
10 ER/IR hip rotations
:45 side plank/side
30 mountain climbers
Then: 10 narrow stance squats
10 sumo stance squats
Review the Front Squat and build to starting loads
Strength and Skill:
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.
Take 16 minutes to complete.
Fitness:
For time:
500 Meter Row
50 Wall Ball Shots
500 Meter Row
Performance:
“Karen”
For time:
150 Wall Ball Shots (20/14 lbs)
*This is a retest day*
Time cap of 12 minutes.
Mobility:
Mash Quads
Roll Posterior
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