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THURSDAY 191003

Warm-up:

Individual…

Foam Roll 3 Minutes
Work on opening up hips

Group…

Coaches Choice…

Strength and Skill:
Four sets of:
Front Squat x 2 reps @ 90%
Rest 15 seconds
Front Squat x 4 reps @ 80%
Rest 2-3 minutes

Take 14 minutes to complete.

 

Fitness:

For time:
50 Calories of Rowing
50 Kettlebell Swings
50 Goblet Squats
50 V-Ups or Abmat Situps

Performance:

For time:
50 Calories of Rowing
40 Toes to Bar
30 Power Cleans (115/75 lbs)
20 Front Squats (115/75 lbs)
10 Bar Muscle-Ups (or 20 Strict Pull-Ups)

14 minute time cap.

Mobility:

Mash Quads
Roll Posterior
Banded Hamstrings

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