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MONDAY 170306

Warm-up:

Individual…

Assault Bike 2 min

15 leg swings

15 squats

Group…

15 Good mornings

Samson Lunges Down

Spiderman crawl Back

15 Goblet Squats

 

Strength and Skill:

Every 2 minutes, for 10 minutes (5 sets):

Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

 

Fitness:

Five rounds for time of:

10 Strict Pull-Ups
15 Wall Ball Shots (20/14 lbs)
100-Meter Run

Performance:

Five rounds for time of:

40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Pull-Ups

Time cap of 16 minutes.

Mobility:

Mash Quads

Roll Posterior

Mash Lats

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