Laura!

Laura!

Warm up: PVC complex:
10 Squats, 10 Shoulder Pass thrus, 10 Good mornings, 10 leg swings on each side x 2
Pre-mobility: super front rack with band x2min each side

Health and Fitness
A. Every minute, on the minute, for 10 minutes:
Min 1 – Front Squat or Goblet Squat x 8 reps
Min 2 – Box Jumps x 10-12 reps

B. Three rounds for time of:
Run 400 Meters
30 Double unders or 60 single skips
30 Kettlebell Swings
20 Goblet Squats

Classic:
A. Every two minutes, for 16 minutes (8 sets of):
Front Squat x 4 reps
Build over the course of the eight sets
Suggested Loading for each set – 55%, 60%, 62%, 65%,65+, 65+, 65+, 65+

B. Three rounds for time of:
Run 400 Meters
30 Double-Unders
20 Deadlifts (155/105 lbs)
10 Wallball (20/14)

D. Mobility = Partner quad and calf smashing