March 31, 2014

Warm Up: 2x Hip Mobility Drill, 20 Ham Kicks, 5 Stripper Stretch,

3x 5each Wall Squat/ Gobet Squat/ KB Swing

Barbell Squat Warm Up: 10@ empty bar, 5@40%, 5@50%

ATHLETE

1) Back Squat: 2×6@70%, 1×4@75%, 1×4@80%, 1×3@85%

2) Front Squat: 3×3@65%, 2×3@70%, 2×2@75%

3) 8min AMRAP

Buy In: 45 Box Jumps 30/24

with remaining time do,

9 Pull Ups

1 Wall Walk

BEGINNER

1) Back Squat: 6,6,4,3 (add weight each set)

2) Front Squat: 3,3,3,3,3,2,2 (add weight each set)

3) 8min AMRAP

Buy In: 45 Box Jumps

with remaining time do,

15 Ring Rows

10 Plank Walks