Warm-up:
Individual…
Cardio of choice for 2 minutes to warm up the body
Crossover Symmetry
LAX to Traps and Shoulders
Group…
15 Dislocates
15 Good Mornings
15 OH Squats
10 Scorpions focusing on opening up Shoulders
Pigeon Stretch
Accumulate 1 minute in bottom of the squat with chest up
10 Downward Dog Push ups
Discuss strength and warm up for 5 minutes into 70%
Strength and Skill:
Six sets of:
Overhead Squats x 3 reps (If OH Squats are a challenge, scale back to Front Squats or Back Squats as needed)
Rest 2 minutes
Start around 70% of your 1-RM and build in load over the course of the 6 sets.
Take 15 minutes to complete.
Fitness:
For time:
Row 1000 Meters
40 Kettlebell Swings
40 Goblet Squats
Performance:
For time:
Row 1000 Meters
20 Squat Snatches (135/95 lbs)
Time cap of 12 minutes.
Mobility:
Banded Hamstrings
Roll Glutes and Hamstrings
Mash Quads
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