Warm-up:
Individual…
Row or Bike
Box Top Pigeon Stretch
Accumulate 30 Sec in bottom of squat with a KB Goblet
Group…
200m Jog
Butt Kickers Down
Spiderman Crawl Back
10 Squats
10 Goblet Squats with KB
Review the Back Squat and take 8 minutes to build to a starting 2 rep
Strength and Skill:
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2 reps
Goal is to make all five sets heavy. Your goal will be to establish a new 2-RM PR by the final set.
Fitness:
Three rounds for time of:
200 Meter Run
12 Dumbbell Thrusters
12 Burpees
Performance:
Three rounds for time of:
60 Double-Unders
15 Thrusters (95/65 lbs)
10 Burpee Box Jump-Overs (24″/20″)
Time cap of 15 minutes.
Mobility:
LAX to Plantar Fascia
Mash Quads and Roll Posterior
Figure 4 on Roller
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