Friday, April 8th, 2022

Coach Led Warm Up

“The Warm Up”

3 Minutes

:15 Jumping Jack

:15 Air Squat

:15 Spiderman

:15 Jump Squat

then,

-10 90/90 Rotations

-6 Samson Lunges

-10 Curtsy Lunges

STRENGTH

Every 3:00 x 4 Sets

-4 Pause Front Squats

rest :20 seconds

-5/5 controlled pistols (mod: eccentric box step downs, pistols to wallball or box)

*build across sets on front squats

GET FIT

4 Rounds

2:00 On/1:00 Off

-30/22 Cal Row

-Max Back Squats (95/65) (Rx+OHS )

*score is total squats completed

*focus here is to really push the pace on the row to give yourself time to squat

RECOVERY

1:00/1:00 Couch Stretch

1:00/1:00 Pigeon stretch

Foam Roll Quads

Extra Credit

Accumlate 30-50 Strict or Banded Pull-Ups

Ride Assault Bike @ 60% between sets