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TUESDAY 191119

Warm-up:

Individual….

Bike 3 minutes
Pigeon both sides

Group….

Coaches Choice…

Strength and Skill:

Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 5 reps @ 70%
*Set 3 – 4 reps @ 75%
*Set 4 – 3 reps @ 80
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 3-5 reps @ 85%

 

Fitness:

For time:
400 Meter Run
40 Walking Lunges with Kettlebell Farmer’s Carry
20 Ring Rows
400 Meter Run
30 Walking Lunges with Kettlebell Farmer’s Carry
15 Ring Rows
400 Meter Run
20 Walking Lunges with Kettlebell Farmer’s Carry
10 Ring Rows

Performance:

For time:
400 Meter Run
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg)
20 Pull Ups
400 Meter Run
30 Walking Lunges with Kettlebell Farmer’s Carry
15 Pull Ups
400 Meter Run
20 Walking Lunges with Kettlebell Farmer’s Carry
10 Pull Ups

Time cap of 15 Minutes.

 

Mobility:

Figure four on Roller to glutes
Roll Posterior

 

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