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TUESDAY 200211

Warm-up:

Individual…

Bike 3 Minutes
Couch Stretch Each Side

Group….

Pigeon Stretch each Side
Spiderman Pose each Side
Russian Baby Makers x 10 reps

Followed by…

Two sets of:
Assault Bike x 30 seconds
15 Air Squats

Strength and Skill:

Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 3 sec descend 1 sec pause in bottom

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

Fitness:

75/50 Calories of Rowing on Concept 2
30 Kettlebell Front Squats
30 Burpees

Performance:

For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)

Barbell should start from the ground.

Time cap of 14 minutes.

Mobility:

Mash Quads
Roll Posterior
Couch Stretch

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