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MONDAY 20210621

Warm-up

Line Drills:
High Knees
Butt Kicks
Zombie Walks
Samson Lunges
Spiderman Lunges
Walking Hip Stretch

10 Banded Passthru
10 Banded Pull-aparts (Crossbody/diagonal)
10 Banded High Pulls
10 Scorpions

2 Rounds:
5 Hand Release Push-ups
5 Air Squats w/Pause


Strength and Skill

Every 2:00 for 8:00 (4 sets):
Front Squat x 3 Reps @ 31X1 55-65% of your 1RM

* 3 second eccentric, 1 second pause at bottom, explode up. A bit of a deload on the squat volume/intensity this week.


Front Pause Squat 4×3

Front Pause Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps

Scoring: Load


FITNESS 20210621

As many rounds and reps as possible in 10 minutes:
6 Double DB Thrusters (35-50, 15-25#)
12/9 Push-ups
24 Double-Unders or 48 Single-Unders/Speed Steps

Scoring: Rounds + Reps


PERFORMANCE 20210621

As many rounds and reps as possible in 10 minutes:
6 Thrusters (95/65#)
9/6 Strict Ring Dips
24 Double-Unders

Scoring: Rounds + Reps

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