Warm-up:
Run or Row
15 Hollow Rocks
10 Yoga Push Ups
Spiderman Crawl Down
Broad Jumps Back
15 Squats
Pigeon Stretch on each side
Banded Hip Distraction
Warm up Front Squat
Strength:
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.
WoD:
Five sets for max reps of…
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Alternating Dumbbell Snatch
Rest 90 seconds
Mobility:
Roll Posterior
Mash Quads
Mash triceps