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MONDAY 160215

Warm-up:

Row 500m

Zombies Down

Inch Worms Back

Spiderman Down

Bear Crawl Back

Banded Hip distraction

15 Slow squats

10 Push ups

15 Hollow Rocks

 

Strength:

Every two minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:

Back Squat x 1 rep @ 101-105%

 

WoD:

For time:

50 Wall Ball Shots (20/14 lbs)
25 Toes to Bar
40 Wall Ball Shots
20 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar

 

Mobility:

Mash Quads

Roll Posterior

Banded Shoulder

Lax to Glutes and Shoulders

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