Wednesday, October 5th 2016

Warm-Up:

Wall Squats – 2 x 10

Goblet Squat – 3 x 5

 

Movement Prep:

Foam Roll Thoracic Extensions x 10

Foam Roll Lats x 1:00 p/side

Band External Rotations x 10 p/arm

Banded Tri-Lat Stretch – Contract/Relax x 1:00 p/arm

Banded Wrist Distraction x 1:00 p/arm

 

Strength:

Front Squat – Build up to 75-80% of 1 Rep Max

Then:

Every 3 minutes for 18 minutes (6 Sets):

5 x Front Squat @ 75-80% + 10 Box Jumps

 

Conditioning:

Row 1000m

50 x Barbell FSPP – 45/33

25 x Burpees