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WEDNESDAY 190109

Warm-up:

Individual…

Run/Row/Bike for 3 mins to get the legs moving

Group…

Line drills:

high knees down, butt kicks back, Zombie walks down, spiderman lunge back, inchworms down, high hip bear crawl back, lateral lunges down, Sampson lunges with a twist back

With a plate:

complete 30 toe taps + 10 plate squats

Review the Back Squat….

 

Strength and Skill:

Every 2 minutes, for 16 minutes (8 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%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

 

 

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:
25/15 Calories of Assault Bike
20 V-Ups
15 Wall Ball Shots

Performance:

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

 

Mobility:

Upward Dog

Couch Stretch

Mash Quads

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