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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