Warm-up:
Individual…
Bike or Jog 400M
Banded Hip Mobility
Group….
High knees Down
Butt Kickers Back
Bear Crawl Down
Spiderman Crawl Back
Prone Plank + Side Planks x 15 seconds in each position squeezing as hard as you possibly can
15 Squats
Review the back Squats
This layout of squatting is to prep you to test your 1 RM or set a new one.
Strength and Skill:
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Then…
Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 95+%
Fitness:
For time:
40/30 Calories of Rowing
400 Meter Run
20 Goblet Squats
40 Jumping Lunges
Performance:
For time:
30/20 Calories of Assault Bike (or 40/30 Calories of Rowing)
400 Meter Run
10 Front Squats (155/105 lbs)
20 Burpee Box Jump-Overs (24″/20″)
10 Front Squats (155/105 lbs)
12 Minute Time cap.
Mobility:
LAX to Glutes
Mash Quads
Banded Hamstrings
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