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WEDNESDAY 190320

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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