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TUESDAY 180116

Warm-up:

Individual….

Row or Bike

15 Leg Swings

Box Top Pigeon Stretch

Group…

200m Jog

Samson Lunges Down

High Knees Back

Monster Walks 10 each way

5 Burpees

10 Squats

15 Waiter Bows

Review the Back Squat and warm to working set

 

Strength and Skill:

Three sets of:
Back Squat x 8 reps
Rest 3 minutes

Select a weight that will make your final 2 reps of each set extremely difficult.

Take 15 Minutes to Complete.

Fitness:

For time:
400 Meter Run
40 Walking Lunges with Kettlebells
40 V-Ups
40 Push-ups
400 Meter Run

 

Performance:

For time:
400 Meter Run
40 Box Jumps (24″/20″)
40 Toes to Bar
40 Push-ups
400 Meter Run

Time cap of 14 minutes.

 

Mobility:

Mash Quads

Mash Calves/Achilles

Roll Posterior

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