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WEDNESDAY 150401

Warm-up:

Run 400m

Lax to hips

Foam roll quads

Inch worms down

Spider-Man back

15 goblet squats

15 leg swings

Banded hip distraction

Strength:

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

Every 3 minutes, for 6 minutes (2 sets):

Back Squat x 1 rep @ 101+%

WoD:

Every 4 minutes, for 20 minutes (5 sets):

25 Wall Ball Shots (20/14 lbs)
50 Double-Unders

Mobility:

Mash quads

Lax to plantar 

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