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THURSDAY 170824

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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