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MONDAY 171016

Warm-up:

Individual…

Row 500m

12 High Box Step Ups

Box Top Pigeon Stretch

Group…

200m Jog

15 Leg Swings

Pigeon Stretch

Cobra Pose

12 Jumping Spiders

10 Scorpions

15 Squats

Review Back Squat and warm up to working sets.

 

Strength and Skill:

Back Squats:

*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%

Rest 2-3 minutes between sets and use the time to work shoulder mobility

Take 20 minutes to complete.

 

Fitness:

Five sets of:

30 seconds of Assault Bike Sprints
30 seconds of Rest
30 seconds of Row Sprints
30 seconds of Rest

Track total calories.

 

Performance:

Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers (50/35 lbs)
10 Pull-Ups
15 Box Jumps (24″/20″)

Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

 

Mobility:

LAX to Scaps/Pecs/Traps

Roll Posterior

Mash Calves

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