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TUESDAY 190716

Warm-up:

Individual….

Foam Roll lower body 3 minutes
Bike 2 minutes

Group….

Hip CARs 30 sec each side
Couch Stretch x 60-90 seconds per side

Bear Crawl down + 15 Hollow Rocks
Spiderman Crawl Back + 15 Squats
Russian Step-Ups x 30 seconds each leg
15 Hip Bridges + 15 Supermans

Then…

Strength and Skill:

Every 2:30, for 15 minutes (6 sets) of:
Back Squat

*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%

Increase last week’s loads by 2-3% if you were able to hit all reps successfully.

 

Fitness and Performance:

Four rounds for time of:
400 Meter Run
20 Walking Lunges with DB/KB Farmer’s Hold (Heavy)

Time cap of 17 minutes.

Mobility:

LAX to Feet and Glutes
Roll Posterior
Banded Hamstrings

 

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