February 9, 2016

 

a) WARM UP:

2 rounds:

  • 1 min roll quads
  • 10 cossack squats
  • 10 lateral banded walks each way
  • 10 banded squats
  • 1 min roll thoracic
  • Scap Activation
b) STRENGTH/BB CYCLING:

9 min EMOM TNG squat snatch

  • Min 1 – 4 reps
  • Min 2 – 3 reps
  • Min 3 – 2 reps

*build every 3 sets (Min 1-3 same weight, Min 4-6 heavier, Min 7-9 heaviest)

No Drops!

c) INTERVAL WEIGHT TRAINING:

3 rounds:

  • 15 S2OH (95/65)
  • 15 bar facing burpees

Rest 5 min

3 rounds:

  • 20 Front Rack walking Lunges (135/95/65)
  • 2 min air dyne or row

Score is max cals rowed/biked in each round & total time.

d) MOBILITY:

  • Calf stretch/Roll
  • Roll quads
  • Chest Opener

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