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
Leave a Reply