Monday, January 30th 2017

Warm-Up/Movement Prep:

Foam Roll Thoracic Spine x 1:00

Thoracic Stretch on Bench x 30-45 seconds

Wall Squat – 2 x 10

Corkscrews x 10

Elbow to Instep x 3 p/leg

Goblet Squat – 3 x 5 w/ 2 second pause at the bottom

 

Strength:

Front Squat-

3 x 5 @ 50 % - Rest 1 minute between sets

3 x 4 @ 60% - Rest 1 minute between sets

3 x 3 @ 70% - Rest 1-2 minutes between sets

3 x 2 @ 80% - Rest 2-3 minutes between sets

6 x 1 @ 90% - Rest 2-3 minutes between sets

 

Conditioning:

6 Rounds for time:

5 Burpees + 20m Suitcase Dumbbell Walking Lunge – 30/15