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WEDNESDAY 180321

Warm-up:

Individual…

Row or Bike

Box Top Pigeon Stretch

Calf Stretch on Rit

Group….

LAX to plantar fascia

Banded Hip Distrction

Butt Kickers Down

High Knees Back

10 Squats

10 Hollow Rocks

Review Back Squats

 

Strength and Skill:

Every 2 minutes, for 14 minutes (7 sets):

Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Sets 5-7 – 2 reps @ 90-94%

 

Fitness:

For time:
30 Wall Ball Shots
30 Walking Lunges with KB/DB Farmer’s Carry
20 Wall Ball Shots
20 Walking Lunges with KB/DB Farmer’s Carry
10 Wall Ball Shots
10 Walking Lunges with KB/DB Farmer’s Carry

 

Performance:

For time:
40 Wall Ball Shots (20/14 lbs)
20 Burpee Box Jump-Overs (24″/20″)
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs

Time cap of 16 min.

 

Mobility:

Mash Quads

LAX Plantar Fascia

Roll Posterior

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