Friday, June 28th 2024

WARM UP – Med ball

200m med ball run (hold however)

MOVEMENT/MOBILITY – Med ball, rings/rope

1:00 Med ball t-spine opener

20 MB russian twists

10 bear hug MB reverse lunges

10 bear hug MB squats

:30 spiderman stretch w/ back knee on MB side

:30 samson stretch / side

2x

:10 MB squeeze as hard a possible (elbows at sides, 90 degrees)

5 MB strict press, squeeze ball as hard as possible

8/8 single arm ring rows OR 4 rope get ups

PRIMER – barbell

6 air squats + 6 bodyweight jump squats + 6 back squats + 6 jumping back squats

(no rest b/t movements)

STRENGTH

TEMPO BACK SQUATS

Every 2:00 x 5 Sets

-5 Back Squats

32X1 TEMPO

*not looking to push the weight on these, stay lighter and hit solid positions in the bottom.

GET FIT

For Time (20min CAP)

4x

400m Run

20 Wall Balls (20/14) (Rx+30/20)

2 Rope Climbs (Rx+ 4 reps)

NOTES Run should be done at moderate pace to allow athletes to move quickly through RC and WB.

MODIFY Rope Climbs – 1 rep or 5 Rope get ups

400m Run – 1k bike erg