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WEDNESDAY 160427

Warm-up:

Run or Row

15 Leg Swings

Zombie Walks Down

Samson Lunges back

15 Squats

Spiderman Crawl Down

Duck Walk Back

Banded Hip Distraction

20 Banded Good mornings

 

Strength:

Front Squat

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible

Rest 2 minutes between sets.

 

WoD:

Complete as many rounds and reps as possible in 12 minutes of:

12 Back Squats (135/95 lbs – taken from the floor)
Run 200 Meters

 

Mobility:

Mash Quads/IT Bands

Roll Posterior

Banded Hamstrings

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