Warm-up:
Individual…
Row or Bike
12 High Box step ups
1:00 Jumping Rope
Group….
16 Lunges in place
10 In place inch worms
10 Squats
:30 Pigeon Pose
:30 Spiderman Pose each side
10 Goblet squats with a pause in the bottom
Review the Back Squat
Strength and Skill:
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 4-5 reps @ 85%
Fitness and Performance:
Complete as many rounds and reps as possible in 15 minutes of:
“Strict Cindy”
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Mobility:
Mash Quads and Lats
Couch Stretch
Roll Posterior
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