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TUESDAY 150324

Warm-up:

Row 500m or run 400

Straight leg bear crawl down

Broad jumps burpees back

10 push ups

10 GHD sit-ups

15 squats

Duck walks down

Samson lunges back

Warm up back squats


Strength:

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…One set of…

Back Squat x Max Unbroken Reps @ 90%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)


WoD:

Teams of 2: 

Relay style, one partner at a time… 

21 – 15 – 9: 

Thruster (95/65) 

Box Jump (24/20) 

After each partner completes the first couplet…

21 – 15 – 9: 

Row for Calories 

Lateral Barbell Burpees


Mobility:

Mash quads

Mash calves/Achilles

Roll posterior

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