Thursday, February 11th 2016

Warm-Up:

3 rounds of:

2 x KB Turkish Get-Ups w/ 12-16kg/8-12kg

10m Bear Crawl (Low hips)

10m Reverse Lunge

10m Burpee Broad Jump

 

Movement Prep:

Goblet Squat Ladder

8kg, 12kg, 16kg, 20kg, 24kg

2 times through the ladder, 5 Reps @ each rung

 

Strength:

Build up to 80% 1RM Back Squat

Then:

5 sets of: Back Squat 80% x 3 Reps +

High Box Jump x 3 Reps

Rest 2:00 between sets

 

Conditioning:

4x 30 seconds Work/ 30 seconds “Rest”:

Split Jump/Actual Rest

Rest 1:00

Burpee/FLR

Rest 1:00

Frog Hop/Actual Rest

Rest 1:00

Squat/Thighs Parallel to Floor