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WEDNESDAY 200108

Warm-up:

Individual…

Bike 3 Minutes
Couch Stretch 2 minutes

Group….

200m Jog
Pigeon Stretch each side
10 Perfect Stretches (5 per side)
10 Spiderman jumps
15 Squats
Front Rack Mobility
Review the front squat with a barbell and prep to start

 

Strength and Skill:

Front Squat
Build to a Heavy Set of 3

Take 15 minutes to build and complete.

Fitness:

AMRAP 15:
90 Single Unders
30/21 Calorie on Bike or Row
15 Goblet Squats

Performance:

AMRAP 15:
60 Double Unders
30/21 Calorie on Bike
15 Front Squats (155/105)

Mobility:

Mash Quads
LAX to feet
Couch Stretch

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