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