30
Mar
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: [email protected] empty bar, [email protected]%, [email protected]%
ATHLETE
1) Back Squat: 2×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%
2) Front Squat: 3×[email protected]%, 2×[email protected]%, 2×[email protected]%
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