Warm-up:
Individual…
Row 500m
10 Leg Swings
Pigeon Stretch
Group…
Foam roll quads and figure 4 Glutes
Bear Crawl Down
Broad Jump + 3 Squats Back
5 Inch worm + Jumping Spiders
Review Squat and Build to 75%+
Strength and Skill:
Five sets of:
Back Squat x 2 reps
Rest 2 minutes
Take 15 minutes to complete.
Fitness:
Four sets for times of:
20 Wall Ball Shots
20 Kettlebell Swings
Rest 2 minutes
Performance:
Four sets for times of:
20 Wall Ball Shots
10 Toes to Bar
5 Power Cleans (155/105 lbs)
Rest 2 minutes
Time cap of 15 minutes. Track your working time.
Mobility:
Cobra/upward dog stretch
Couch Stretch
Roll out Quads/Posterior
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