Group Warm-up:

2 Rounds:

  • 1 length Bear Crawl
  • 15 Overhead Squats
  • 10 Pull-ups
  • 10-15 Scapular Push-ups

1 round:

  • Arm Swings - Leg Swings - Torso Rotations

Movement Prep:

  • 10 x Split Squat/side [33x0]
  • 10 x Band Squats [3303]

Strength: NEW Q's:  Back Squat 3 x 5 - add 5-10lbs more than last time VETERAN Q's: Back Squat 4 x 2-3 - rest 3mins

Metcon: 4 Rounds for Max Reps of:

  • 1 min - Max Kettlebell Swings
  • 1 min - Max Double Unders
  • 30 sec Rest

Strength Athletics:

A1. Back Squat 5 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 90 sec/side, rest 60sec *if can’t hold 90 sec, hold for max and rest when you fail. Note if  one side is stronger than the other.  Always train the weaker side first and match time on strong side - Symmetry is important!

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