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MONDAY 180226

Warm-up:

Individual…

Row or Run

Crossover Symmetry

Roll Quads

Group….

Banded Hip Distraction

15 Leg Swings

10 Squats

Couch Stretch each side

Review the back squat- build to heavy set and go across for all sets

 

 

Strength and Skill:

Four sets of:
Back Squat x 4 reps
Rest 3 minutes

Increase the weight you used on February 22, 2018 by 2%. If you missed that squatting session, select a weight that will make your final 1-2 reps of each set extremely difficult.

Take 16 minutes to complete.

Fitness:

For time:

Run 400 Meters or Row 500m (if Raining)
40 Kettlebell Swings
40 Single-Arm Kettlebell or Dumbbell Thrusters
40 Kettlebell Swings
Run 400 Meters

 

Performance:

For time:

Run 400 Meters or Row 500m (if Raining)
40 Kettlebell Swings (24/16 kg)
40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side)
40 Kettlebell Swings
Run 400 Meters

Time cap of 14 minutes.

 

Mobility:

LAX to Shoulders and Plantar Fascia

Roll Posterior and quads

Pigeon Stretch

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