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

Movement Prep:

  • 10 Groiner Rotations/side/direction
  • 8 Cook-Hip Lift/side

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 – Back Squat 4 x 6-8, rest 3 mins

Metcon: 5 Rounds for Time:

  • 10 Overhead Squats @ 60% 1RM
  • 30 Wall Ball
  • Rest 1 min

Strength Athletics:

A1. Hang Power Clean + Power Clean + Power Clean, 8 x 1 OR High Box Jumps, 8 x 3 – rest 60sec (weight used should be heavy, but light enough that no misses occur ) B1. Back Squat 4 x 6-8 [40x1] – rest 3 min C1. Split Squat 4 x 8-10 [30x1] – rest 60 sec C2. GHD Hip Extension 4 x 10-15 [30x2] – rest 90 sec

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