Warm-up:
Individual…
Row or Bike 2 minutes
10 High Box step ups
Pigeon Stretch
Group…
Samson Lunges Down
Side Lunges Back
10 Squats
Butt Kickers Down
High Knees Back
10 Jumping Spiders
Review Squat
Strength and Skill:
Five sets of:
Back Squat x 2-4 reps
Take 12 minutes to complete
Fitness:
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Burpees
6 Air Squats
9 Kettlebell Swings
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
Performance:
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
Mobility:
LAX to Scaps and Traps
Roll Posterior
Mash Quads
Leave a Reply