Warm-up:

Individual..

Row or Bike

Spend 5 Minutes working on Hips and squatting to warm up

Group…

200m Jog

Pigeon Stretch Each side

Spiderman Position hold (Hip Circles, etc) for 1 minute each side

15 Squats

Downward Dog then Upward Dog

Review back squats

Take 8 minutes to warm up to working sets…

 

Strength and Skill:

Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

 

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:
25/15 Calories of Assault Bike
20 V-Ups
15 Wall Ball Shots

Performance:

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

 

Mobility:

LAX to Glutes

Mash IT Bands

Roll Posterior

 

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SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020