Warm up: Coach’s choice Pre-mobility: 10 Inch worms with 3 second pause in hamstring stretch
Health and Fitness
A. Every two minutes, for 10 minutes (5 sets):
Front Squat x 4-6 reps
followed by…
Every two minutes, for 4 minutes (2 sets):
Back Squat x 4 reps
B. Against a 7-minute running clock, complete:
40/30 Calorie Assault Bike
immediately followed by…
AMRAP of:
10 DB S2OH
10 Box Jumps (or steps)
Classic:
A. Every two minutes, for 10 minutes (5 sets):
Front Squat
1 – 5 reps @ 45-55%
2 – 5 reps @ 55-65%
3 – 3 reps @ 65-75%
4 – 2 reps @ 75-85%
5 – 2 reps @ 80-90%
followed by…
Every two minutes, for 4 minutes (2 sets):
Back Squat x 6 reps @ 65-70%
B. Against a 7-minute running clock, complete:
40/30 Calorie Assault Bike
immediately followed by…
AMRAP of:
10 S2OH (95/65)
10 Box Jumps
D. Mobility = Foam roll