Warm-Up | Performance
Two sets of:
Run x 200m
Walking Lunge x 10 reps
Air Squat x 10 reps
Side-Plank x 30 seconds per side
One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 reps per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 5 reps @ 32X1 + 3 Squats, no tempo
Then…
A.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes
Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.
B.
For time:
50 Calories of Rowing
100 Wall Ball Shots (20/14 lbs)
A. 135-155-175-185-195-205f on the temp stuck in the bottom 195 is 85%
B. rx 8:56
115/125/135/145/155/155
7:00 (18lbs to 8′?)
A. 80/90/100/103/104/105
B. 9:58.98
A. Up to 90%
B. 7:00 Rx
A. 135, 155, 175, 185, 200, 215
B. 9:14 Rx