April 18, 2016

 

a) WARM UP:

3 x Between the Poles:

  • Walking Lunge with Rotation
  • Knee Pull
  • Bear Crawl
  • Jog (easy then faster each round)

Then,

b) STRENGTH:

**All percentages are based on your Front Squat 1 Rep Max

  • 3 sets x 3 reps Back Squat (@77.5%, 80%, 82.5%)

Straight Into:

  • 3 set x 5 reps Front Squat (@65%, 70%, 75%)

 

c) METCON:

10 min AMRAP:

  • 20 Toes to Bar (scale: knee raises)
  • 20 Box Jump Overs (24/20)
d) ACCESSORY WORK:

  • 10 min Double Under work (or Triple Unders)

e) RECOMMENDED MOBILITY:

  • focus on legs – couch and pigeon stretch, foam roll glutes, quads, hammies

 

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