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THURSDAY 171012

Warm-up:

Individual…

Bike 2 minutes

Couch Stretch 1 minute each side

10 Hollow Rocks

Group…

Samson Lunges Down

Butt Kickers Back

Banded Hip Distraction

10 Squats

Review Front Squat and Warm up

 

Strength and Skill:

Three sets of:

Front Squat x 5 reps
(find today’s 5-RM)

Rest 2 minutes

Take 15 minutes to complete.

 

Fitness:

Five rounds for time of:

10 Heavy Goblet Squats
10 Jumping Lunges

 

Performance:

For time:
30 Pull-Ups
20 Box Jumps (24″/20″)
10 Snatch (135/95 lbs)
20 Box Jumps (24″/20″)
30 Pull-Ups

Time cap of 12 minutes.

 

Mobility:

Mash Quads

Banded Lat Stretch

Roll Posterior

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