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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