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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