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TUESDAY 190219

Warm-up:

Individual…

Row or Bike

Pigeon Stretch both sides

Group…

Banded Distracted Hip Flexor Stretch

Banded Monster Walks

10 Squats

10 Fire Hydrants each side

Bottom of squat hold with KB in goblet hold 30 Sec

Review the Back Squat and take 8 minutes to build to working weights

 

Strength and Skill:

Every 2 minutes, for 12 minutes (6 sets) of:
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 2 reps @ 90%
* Set 6 – 2 reps @ 90%

 

Fitness:

Three rounds for time of:
25 Wall Ball Shots
20 Walking Lunges with Dumbbell Farmer’s Carry
15 Push-Ups

 

Performance:

Three rounds for time of:
30 Wall Ball Shots (20/14 lbs)
15 Dumbbell Burpee Box Step-Overs (50/35 lb DBs, 24″/20″)

Time cap of 18 minutes.

 

Mobility:

LAX to Glutes

Roll Posterior

Mash quads.

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