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WEDNESDAY 170208

Warm-up:

Individual…

Assault Bike 2 minutes

15 Leg Swings

15 Good Mornings

Group…

Monster Walks

OH Lunges

Warming up back squats…

 

Strength and Skill:

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

Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):

Back Squat x 4-5 reps @ 80-85%

 

Fitness:

For time:
40 Wall Ball Shots
20 Burpees
30 Wall Ball Shots
15 Burpees
20 Wall Ball Shots
10 Burpees
Performance:

For time:
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders

12 minute time cap

Mobility:

LAX to Plantar Fascia

Mash quads with barbell or roller

 

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