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TUESDAY 190910

Warm-up:

Individual..

200m Jog
Pigeon Stretch
Couch Stretch

Group….

High Knees Down
Butt Kickers Back
Couch Stretch each side 1 minute
10 Squats
10 Reverse Lunges
10 Goblet Squats

Review the Back Squat and begin building to working weight…

Strength and Skill:

Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

Your goal is to use sets 6-8 to establish today’s 1-RM Back Squat.

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:
25/15 Calories of Assault Bike
20 V-Ups or AbMat Situps
15 Wall Ball Shots

Performance:

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

Mobility:

Mash Quads/Calves on roller
Roll Posterior
Banded Shoulders

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