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MONDAY 180924

Warm-up:

Individual…

Row or Bike

Box Top Pigeon Stretch

12 High Box Step Ups

Group…

200m Jog

High Knees Down

Butt Kickers Back

10 KB Swings

10 Goblet Squats

Accumulate 30 Sec in bottom of the squat holding a KB in the goblet position

10 Squats

Review the tempo squat and take 6 minute to build to a working weight

 

Strength and Skill:

Every 2 minutes, for 10 minutes (5 sets):
Tempo Back Squat x 3 reps @ 3 sec descend with 2 sec pause

Try to build to today’s heavy triple by the last set…but maintain the tempo prescription and good mechanics.

 

Fitness:

In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
12 Wall Ball Shots
12 V-Ups or AbMat Situps
12 Burpees

 

Performance:

In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)

20 minute time cap.

 

Mobility:

Mash Quads

Cobra Stretch

LAX to Plantar Fascia and Shoulders

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