WARM-UP
3 SETS
:30 ROW (EZ -> MOD -> HARD->)
4 GROINERS + THORACIC TWIST (PER SIDE)
8 LUNGE + LUNGE + SQUAT
10 WALL BALL FRONT SQUATS*
:20 KNEELING ANKLE STRETCH/LEG**
*SET 1= + WB FRONT SQUAT, SET 2 = WB PUSH PRESS TO TARGET, SET 3 = WALL BALLS
**IN TOP OF A LUNGE POSITION, PRESS THE FRONT KNEE FORWARD AND BACK DEEPEN THE STRETCH IN THE ANKLES
***5 MINUTES POINTS OF PERFORMANCE FOR FRONT SQUAT + TIME MOBILIZING THORACIC SPINE - COACHES CHOICE.
STRENGTH
4X5 TEMPO FRONT SQUATS (21X1)*
*ALL FOUR WORKING SETS SHOULD BE PERFORMED @ 75% OF 5 REP HEAVY FROM LAST WEEK.
WORKOUT
AMRAP X 4 MINUTES
MAX WALL BALLS (20/14)(14/10)
-REST 1:00-
AMRAP X 4 MINUTES
MAX CAL ROW
-REST 1:00-
AMRAP X 4 MINUTES
MAX WALL BALLS (20/14)(14/10)
(SCORE IS REPS)