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TUESDAY 180327

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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