Warm-up:

Individual…

Row or Bike

Box top pigeon stretch

15 Leg Swings

Group…

Bear Crawl Down

Zombie Walks Back

10 Jumping Spidermans

10 Scorpions

10 Slow Squats

Review the back Squat

 

 

Strength and Skill:

Take 18 minutes to establish today’s 1-RM Back Squat

***During rest warm up shoulders

 

Fitness:

Two sets for max reps, each against a 4-minute running clock, of:

500 Meter Row
15 Dumbbell Thrusters
Max Reps of Burpees

Rest 4 minutes between sets

Performance:

Two sets for max reps, each against a 4-minute running clock, of:

500 Meter Row
15 Thrusters (95/65 lbs)
Max Reps of Bar-Facing Burpees

Rest 4 minutes between sets

 

Mobility:

Mash Quads

Banded Hamstrings

Roll Posterior

LAX Shoulder

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WEDNESDAY 180919

September 18, 2018

TUESDAY 180918

September 17, 2018

MONDAY 180917

September 16, 2018