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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