Warm-up:
Individual…
Skip Rope 2 Minutes
Accumulate 30 KB Swings
10 GHD Situps
Group…
200m Jog
Samson Lunges Down
Zombie Walks Back
10 Squats
High Knees Down
Butt Kickers Back
10 Jumping Spiders
Review the squat and build to working set.
Strength and Skill:
Three sets of:
Back Squat x 4 reps
Rest 3 minutes
Increase the weight you used on February 20, 2018 by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 1-2 reps of each set extremely difficult.
Fitness:
For time:
40 Wall Ball Shots
20 Box Jump-Up and Step Downs
30 Wall Ball Shots
15 Box Jump-Up and Step Downs
20 Wall Ball Shots
10 Box Jump-Up and Step Downs
Performance:
For time:
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders
Mobility:
Roll Posterior
LAX to Glutes and Plantar Fascia
Mash Quads
Leave a Reply