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TUESDAY 170214

Warm-up:

Individual…

Row 500m

15 Leg Swings

15 Matrix Turns

Group…

Spiderman Crawl Down

High Knees Back

15 Goblet Squats with Pause

 

Skill and Strength:

Every two minutes, for 16 minutes (8 sets):

Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

 

Fitness:

Three rounds for time of:
Run 400 Meters
20 Goblet Squats
20 Jumping Lunges

Performance:

Three rounds for time of:
100 Double-Unders
10 Hang Squat Cleans (135/105 lbs)
10 Alternating Front-Racked Reverse Lunges (135/105 lbs)

Time Cap of 17 minutes.

 

Mobility:

LAX to Glutes/Shoulders

Mash Quads with Barbell collar

Roll Posterior

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