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WEDNESDAY 20210714

Warm-up

200M Jog
Line Drills:
High Knees
Butt Kicks
Ostrich Walks
Lunge w/Twist
Spiderman Lunge
Samson Stretch
Heel walks
Toe Walks

10 Internal/External Hip Rotations on Rig
10 Banded Lateral Side Steps/leg
20 Air Squats
20 Reverse Lunges


Strength and Skill

Every 2:30 for 10:00 (4 sets):
Back Squat for load:
#1: 8 reps @ 60%
#2: 6 reps @ 65%
#3: 6 reps @ 70%
#4: 6 reps @ 70%

Week 1/6 Squat Progression



FITNESS 20210714

For Time with a 15 Minute Cap:
800M Run
30 KB/DB Goblet Lunges (30-53, 20-35#)
400M Run
30 KB/DB Goblet Lunges (30-53, 20-35#)
200M Run

Scoring: Time


PERFORMANCE 20210714

For Time with a 15 Minute Cap:
800M Run
30 Front Rack Lunges (95/65#)
400M Run
30 Front Rack Lunges (95/65#)
200M Run

Scoring: Time

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