Warm-up:
Individual…
Assault Bike 2 minutes
15 Leg Swings
15 Squats
Group…
Banded Samson Stretch
Back Squat skill work building up to working sets
Strength and Skill:
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%
Fitness:
Three rounds for time of:
Run 400 Meters
20 Goblet Squats (heavy)
Performance:
Three rounds for time of:
Run 400 Meters
12 Front Squats (185/135 lbs)
12 Toes to Bar
Time cap of 16 minutes.
Mobility:
Mash Quads
LAX to Plantar Fascia
Roll Posterior
Box Brief:
********The new space is almost ready: Looking to get the final inspections this week!
********Paleo Challenge is wrapping up so keep it up!