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MONDAY 170327

Warm-up:

Individual…

Assault Bike 2 Minutes

Crossover Symmetry

15 Hollow Rocks

Group….

15 Dislocates

15 Good Mornings

Spiderman Crawl Down

Zombie Walks Back

Review 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 @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 87%
(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:

For time:
40/30 Calories of Assault Bike
20 Hang Dumbbell Power Cleans
40/30 Calories of Assault Bike

Time cap = 12 minutes

 

Performance:

Three rounds for time of:
15 Burpees
15 Toes to Bar
15 Hang Dumbell Squat Cleans (50/35)

 

Mobility:

LAX to Pec/Shoulders

Roll Quads and Posterior

Couch Stretch

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