Warm-up:
Individual….
Assault Bike 2 minutes
15 Leg Swings
15 Hollow Rocks
Group…
Samson Stretch with Band
Monster Walks
OH Lunges Down and Back
Squat Review
Strength and Skill:
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
Fitness:
For max reps in 10 minutes:
Row 1000 Meters
Max Reps Wall Ball Shots
Performance:
For max reps in 10 minutes:
Row 1000 Meters
Max Reps Wall Ball Shots (20/14 lbs)
Mobility:
Mash quads
Roll Glutes and Hamstrings
Couch Stretch