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MONDAY 180618

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Banded Hip Distraction

Group…

200m Jog

Pigeon Stretch

Spiderman Crawl Down

Zombie Walks Back

10 Squats

Accumulate 45 sec in bottom of squat

10 Squats

Review the Back Squat and take 10 minute to build up to working weights

 

Strength and Skill:

Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 2 reps

*Sets 1-4 – 2 reps @ 88-94%
*Set 5 – Max Reps @ 90%

 

Fitness:

Granite Games Qualifier workout #2

For time:
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (14lb–10ft/10lb-9ft)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hanging Knee Raises

12 minute time cap

 

Performance:

For time:

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (20lb–10ft/14lb-9ft)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Toes to Bar

Time cap 12 minutes.

 

Mobility:

Mash Quads

LAX to Glutes

Cobra Pose

Couch Stretch

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