Warm-up:
Individual…
Foam Roll for 3 minutes
Bike 2 minutes…
Group…
12 Leg Swings each way
12 Waiter bows
Pigeon stretch each side
Samson Lunges down
10 Squats
Zombie walks back
10 Ring rows with a descend tempo
Review the movements and point of performance….
Strength and Skill:
Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 3 sec descend
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2 sec descend
Rest 60 seconds
The goal for today is to establish your 8-RM Bulgarian Split Squat. Note this result as it is something we will build upon.
12 minutes to complete.
Fitness and Performance:
For time:
1000 Meter Row or 800m Run
100 Air Squats
75 Kettlebell Swings (24/16 kg)
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Kettlebell Swings
100 Air Squats
20 minute time cap.
Mobility:
Mash Quads
Roll Posterior
Mash Lats
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