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WEDNESDAY 190605

Warm-up:

Individual…

Foam roll Lower Body

Pigeon Stretch

Group….

2 sets of:
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 of Light load Goblet Squats
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)

Take time to build up to a working load of Back Squats….

Strength and Skill:

Five sets of:
Back Squat x 3 reps @ 85-90%
Rest 2 minutes

Take 18 minutes to complete.

Fitness:

For time:
500 Meter Row
50 Wall Ball Shots
500 Meter Row

Performance:

“Karen”
For time:
150 Wall Ball Shots (20/14 lbs)

Compare results to November 9, 2018.

Time cap of 12 minutes.

Mobility:

Mash Quads
Couch Stretch
Lax to Plantar Fascia

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