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FRIDAY 190816

Warm-up:

Individual…

Run 400m
Crossover Symmetry

Group…

Samson Lunges down
Spiderman Crawl
Butt kickers Down
High Knees Back

3 in 3…
– Squats
– Push Ups
– Reverse Lunges

Review the Front Squats positions….

Strength and Skill:

Take 15 minutes to build to today’s 1-RM…
Tempo Front Squat x 1 rep @ 32X1

Build over the course of 7-10 sets to today’s 1-RM. Show control in the 3-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.

Fitness:

Four rounds for time of:
400 Meter Run
12 Dumbbell Thrusters

Performance:

For time:
800 Meter Run
50 Thrusters (95/65 lbs)
800 Meter Run

Time cap of 16 minutes.

Mobility:

Mash Quads
Roll Posterior
LAX Feet and Shoulders

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