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WEDNESDAY 170621

Warm-up:

Individual…

Skip Rope for 2 minutes

Accumulate 25 KB swings

15 Leg Swings

Group…

Downward dog for 30 sec/Upward dog for 30 sec (2 sets)

20 Jumping Spiders

15 Squats

Back Squat Review and build to working sets

 

Strength and Skill:

Eight sets of:
Back Squat x 2-3 reps @ 3 sec descend
Rest 2 minutes

(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

Take 24 minutes to complete.

Fitness:

Complete as many rounds and reps as possible in 6 minutes of:

15/10 Calories of Assault Bike
10 Walking Lunges with DB/KB Farmer’s Carry


Performance:

Complete as many rounds and reps as possible in 6 minutes of:

3 Thrusters (135/95 lbs)
6 Pull-Ups
12 Kettlebell Swings (32/24 kg)

 

Mobility:

Mash Quads

Roll Posterior

Mash Lats on Roller

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