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TUESDAY 160524

Warm-up:

Run or Row

Spiderman Crawl Down

Samson Lunges Back

Banded Hip Distraction

15 Slow Squats

10 Yoga Push Ups

Pigeon Stretch both sides 1 min.

10 GHD Back Extensions

Warm Up Front Squats

 

Strength:

Front Squat

*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible

Rest 2 minutes between sets.

 

WoD:

Three rounds for time of:

30 Wall Ball Shots (20/14 lbs)
20 Burpees
10 Box Jump-Overs (24″/20″)

 

Mobility:

Mash Quads

Roll Posterior

Mash triceps on Barbell

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