Warm-up:
Individual…
Row or Bike
Banded Shoulder/Front Rack
Mash Quads on Roller
Group…
200m Jog
Kneeling Front Rack Mobility
Spiderman Crawl Down
Ostrich Walks Back
10 Squats
5 In Place Inch Worms
Review the Front Squat
Take 8 minutes to build to a heavy Front Squat
Strength and Skill:
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 3 reps @ 85% or more of 1-RM
We last tested 1-RM Front Squat on July 17, 2018.
Fitness:
Every 10 minutes, for 20 minutes (2 sets), for times:
Row 1000/850 Meters
50 Wall Ball Shots
Performance:
Every 10 minutes, for 20 minutes (2 sets), for times:
Row 1000/850 Meters
50 Wall Ball Shots (20/14 lbs)
Can stagger start times on the rower for multiple heats.
Mobility:
Mash Quads
Roll Posterior
Banded Hamstrings
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