Warm-up:
Individual…
Row or Bike
Box Top Pigeon Stretch
10 Leg Swings
Group…
200m Jog
High Knees Down
Butt Kickers Back
Spiderman Crawls Down
Duck walks Back
10 Wall Squats slow
10 Hollow Rocks
Review the back squat setup
Strength and Skill:
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%
Fitness:
Complete as many rounds and reps as possible in 12 minutes of:
25/15 Calories of Assault Bike
20 V-Ups or AbMat Situps
15 Wall Ball Shots
Performance:
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
Mobility:
Cobra Pose
Pigeon Stretch
Roll Posterior
LAX to Plantar Fascia
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