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

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SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021