Warm-up:
Individual…
Row or Bike
Crossover Symmetry
15 Dislocates
Group…
Bear Crawl Down
Butt Kickers Back
Pigeon Stretch both sides
Couch Stretch each side
Mobilize wrists on the ground
10 ankle rolls each way
High Knees Down
Zombie Walks Back
12 Squats
Review the Front Squat and warm them up
Strength and Skill:
Every 3 minutes, for 15 minutes (5 sets) of:
Pause Front Squat x 3 reps @ 3 sec descend and 2 sec pause
Decrease in reps from last week so increase the weights this week.
Fitness:
Four sets of 3-minute sprints of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.
Performance:
Four sets of 3-minute sprints of:
“Mary”
5 Strict Handstand Push-Ups
10 Alternating Pistols (or sub 10 Goblet squats)
15 Pull-Ups
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.
Mobility:
LAX to Glutes/Shoulders/Pecs
Roll Posterior
Mash Quads
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