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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