banner

MONDAY 191014

Warm-up:

Individual…

Foam Roll 2 Minutes
Bike 3 minutes

Group….

200m Jog
Walking Lunges Down
Bear Crawl Back
12 Squats
High knees Down
Butt kickers Back
12 Goblet Squats
30 Sec Hold in bottom of squat with a Goblet hold

Review the Front Squats….build to working sets which will take some time.

Strength and Skill:

Five sets of:
Front Squat x 2 reps @ 90%
Rest 15 seconds
Front Squat x 4 reps @ 80%
Rest 2 minutes

Take 18 minutes to complete.

 

Fitness:

For time:
50/35 Calories of  Rowing
50 Dumbbell Goblet Hold Step-Overs

Performance:

For time:
50/35 Calories of Assault Bike (or Rowing)
50 Dumbbell Box Step-Overs (50/35 lb DBs)

12 minute cap.

Mobility:

Mash Quads on Roller
LAX to feet
Pigeon Stretch

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin