Warm-up:
Individual…
Banded Lat Stretch
LAX to Pecs/Shoulders
Foam Roll Back
Group…
3 rounds of
10 Cal Assault Bike
10 Squats
10 Hollow Rocks
Fitness:
Four sets of:
Back Squat x 8-10 reps
Rest 45 seconds
Plank to Elbows x 6-8 reps
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 2 sec descend
Rest 45 seconds
WoD:
Against a 5 minute running clock, complete:
400 Meter Run
50 Kettlebell Swings
Burpees x Max reps
Rest 5 minutes between sets, and complete a total of two sets.
Performance:
Every 3 minutes, for 9 minutes (3 sets) of:
Back Squat x 5 reps @ 80+% of your 1-RM
WoD:
Against a 5 minute running clock, complete:
400 Meter Run
50 Kettlebell Swings (24/16 kg)
Pull-Ups x Max reps
Rest 5 minutes between sets, and complete a total of two sets.
Mobility:
Roll Posterior
Roll Lats on Roller
LAX to Plantar Fascia
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SATURDAY 20210417
FRIDAY 20210416
