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TUESDAY 180130

Warm-up:

Individual…

Row or Bike

Box top Pigeon Stretch

10 Banded Good Mornings

Group….

200m Jog

5 Burpees

Banded Hip Distraction

10 Squats

Review the Back Squat and build up to working weight

 

Strength and Skill:

Three sets of:
Back Squat x 6 reps
Rest 3 minutes

Increase the weight you used last week by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 2-3 reps of your final set extremely difficult.

Take 13 minutes to complete.

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:
10 Calories of Assault Bike
15 Dumbbell Thrusters
20 Calories of Rowing

 

Performance:

Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (95/65 lbs)
15 Box Jumps (24″/20″)
20 Calories of Rowing

 

Mobility:

Mash quads

LAX to Glutes and Plantar Fascia

LAX to shoulders

Roll Posterior

 

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