Group Warm-up: Lacrosse Ball rolling 30 Kettlebell Swings 10-15 burpees Arm Swings + Circles Leg Swings Torso Rotations

Movement Prep: 10 Split Squats/side [30x0] 12 Band Squats [3030]

Strength:

NEW Q's - Back Squat 3 x 5 -add 5-10lbs more than last time, rest 3 mins between work sets VETERAN Q's - Front Squat 4 x 2-3, rest 3 mins

Metcon: 4 Rounds for Time:

  • 5 Deadlifts @ 60% 1RM
  • 10 Box Jumps
  • 200m Run
  • Rest 1 min

Strength Athletics:

A1. Front Squat 4 x 2-3, rest 3 mins

B1.  Metcon with Group

C1. GHD Glute Ham Raise 3 x 8-12, rest 60 sec C2. Side Plank Holds 3 x 60 sec/side, rest 60sec *if can’t hold 60 sec, hold for max. If  one side is stronger than the other, hold the stronger side only as long as you can hold the weaker side

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