Warm-up:
Individual…
Row or Bike
Mash Quads on roller
Pigeon Stretch
Group….
Samson Lunges Down
Spiderman Crawl Back
KB on knee to stretch ankles
Banded hip distaction
12 Squats
Review Back Squat Tempo and Build…
Strength and Skill:
Every 3 minutes, for 12 minutes (4 sets):
Tempo Back Squat x 5 reps @ 3 sec descend 2 sec pause in bottom
Fitness:
Complete as many rounds and reps as possible in 5 minutes of:
12 Dumbbell Thrusters
6 Strict Pull-Ups
Performance:
“Fran on Repeat”
Every minute, on the minute, for 5 minutes:
12 Thrusters (95/65 lbs)
12 Pull-Ups
If your “Fran” time is not yet under 5 minutes, please scale down the repetitions. If, on the other hand, you have a sub-3:00 Fran time, please scale up and perform 15 reps of each movement on each minute.
Mobility:
Mash Quads
Roll Hamstrings
Mash Lats
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