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WEDNESDAY 180124

Warm-up:

Individual…

Bike 2 minutes

Crossover Symmetry

10 High Box step ups

Group…

Samson Lunges down

Flamingos Back

Pigeon Stretch

10 Squats

Spiderman Crawl down

Broad Jump + 2 squats back

Monster Walks

Review Back Squats

 

Strength and Skill:

Four sets of:
Back Squat x 8 reps
Rest 3 minutes

Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.

Take 15 minutes to complete.

Fitness:

Three rounds for time of:
400 Meter Run
20 Alternating Cossack Squats
10 Strict Toes to Bar (or Hanging Leg Raises)

 

Performance:

Three rounds for time of:
400 Meter Run
30 Alternating Cossack Squats
15 Toes to Bar

Time cap of 15 minutes.

Mobility:

Banded Hamstrings

Roll Posterior

Mash Quads

LAX to Plantar Fascia

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