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TUESDAY 200310

Warm-up:
Individual….

Row 2 Minutes
Crossover Symmetry

Group….

3 laps around rig
Spiderman Crawl Down
Butt Kickers Back
Couch Stretch on each side 30 Sec
10 Straddle Inch Worms
10 Squats

Review the Front Squats and begin building….

Strength and Skill:

Six sets of:
Pause Front Squat @ 2 sec descend with 4 sec pause at the bottom + Front Squat
Rest 2 minutes

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

Take 15 minutes to complete.

Fitness:

For time:
30/20 Calories of Assault Bike
20 Strict Knees to Elbows or 30 Abmat Situps
30 Wall Ball Shots
20 Strict Knees to Elbows or 30 Abmat Situps
30 Wall Ball Shots
30/20 Calories of Rowing

Performance:
For time:
50 Calories of Rowing
100 Wall Ball Shots (20/14 lbs)
50 Toes to Bar

Time cap of 15 Minutes

Mobility:

LAX to Shoulders and Feet
Roll Quads and IT Bands
Banded Hamstrings

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