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WEDNESDAY 180725

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 High Box step ups

Group…

Samson Lunges

Inch Worms Back

Downward Dog/Upward Dog

Pigeon Stretch

10 Jumping Spiders

10 Squats

Review the Back Squat and take 6 minutes to build to a working set.

 

Strength and Skill:

Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 8 reps

Goal is to make all four sets heavy. The first set should be achievable; by the second set the 7th and 8th reps should be a grind; in set 3 your chances of making the 8th rep should be 50/50, and the fourth set will be a test of mental fortitude.

 

Fitness:

For time:
1000 Meter Row
immediately followed by three rounds of:
10 Alternating Single-Arm Dumbbell/Kettlebell Snatches
20 Alternating Reverse Lunges with KB/DB Farmer’s Carry

Performance:

For time:
1000 Meter Row
immediately followed by three rounds of:
15 Toes to Bar
20 Alternating Reverse Lunges with KB/DB Farmer’s Carry (32/24 kg)

Time cap of 14 minutes.

 

Mobility:

Roll Posterior

Banded Hamstrings

Couch Stretch

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