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MONDAY 190708

Warm-up:

Individual…

Bike 3 minutes
Couch Stretch x 60-90 seconds per side

Group…

200m Jog
20 Jumping Jacks
Bear Crawl Down + 15 seconds Hollow Rocks
12 Reverse Lunges
Spiderman Crawl Back + 10 Squats
30 sec Plank
10 Jumping Squats

Take 6-7 minutes to prep and build on Back Squats….


Strength and Skill:

Every 2:30, for 15 minutes (6 sets) of:
Back Squat

*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%

Fitness:

Complete as many rounds and reps as possible in 9 minutes of:
6 Dumbbell Thrusters
6 Burpees
12 Kettlebell Swings

Performance:

Complete as many rounds and reps as possible in 9 minutes of:
3 Thrusters (135/95 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups

Mobility:

Mash Quads on Roller
LAX to Pecs/Shoulders
Mash lats on Roller

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