Geri 16.2 EdgeMatic Images

Geri
16.2
EdgeMatic Images

Warmup: 2 sets: 10 Squat Mobilty (Reach up, hinge and touch toes, sit in squat, hands up, stand up) 10 hands elevated spider man , 5 inch worms, 10 squat to stand with toe lift ,

Health
A. 4 sets of:
A1. Front Squat x 6-8 reps, rest 60s
A2. Weighted Sit up x 10-12 reps, rest 60s
B. Three rounds for time:
400m Run
20 Thrusters (45/35)
10 Knee Raises

Classic:
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
Set 1 – 3 reps @ 65%
Set 2 – 3 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – 2 reps @ 90%
Set 7 – 4 reps @ 85%
Set 8 – 6 reps @ 80%
B. Three rounds for time:
400m Run
20 Thrusters (45/35)
20 T2B

C. Mobility = Foam Roll