banner

TUESDAY 180918

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

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin