Warm-up:
Individual…
Row or Bike
Crossover Symmetry
10 Hollow Rocks
Group…
200m Jog
10 Dislocates
10 Good Mornings
10 Leg Swings
10 Squats
Kneeling Front Rack Stretch
10 Jumping Spiders
Duck Walks in heels down
Zombie Walks back
Review the front squat…
Strength and Skill:
Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 2 reps @ 3 sec descend and 2 sec pause
Build over the course of the 6 sets to today’s heavy double.
Fitness:
Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers (Push-up, row, push-up, row, thruster)
10 Alternating Cossack Squats
Performance:
Complete as many rounds and reps as possible in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)
Mobility:
Mash quads
Roll Posterior
LAX to Shoulders and Traps
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