Warm-up:
Individual…
Row or Bike
Box Top Pigeon Stretch
10 Leg Swings
Group…
200m Jog
Samson Lunges Down
Butt Kickers Back
10 Squats
Spiderman Crawl Down
High knees Back
10 Squats
Review the Back Squat…
Strength and Skill:
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 4 reps
*Sets 1-4 – 4 reps @ 78-85%
*Set 5 – Max Reps @ 82-85%
Fitness:
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Kettlebell Swings
20 Air Squats
Performance:
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
20 Wall Ball Shots (20/14 lbs)
Mobility:
Mash Quads
Figure 4 on Roller to Glutes
Roll Posterior
LAX to Shoulders
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