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WEDNESDAY 170322

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

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