Monday, March 6th 2017

Warm-Up: 

1000m Row 

Wall Squats – 2 x 10 

Goblet Squats – 3 x 5 

 

Movement Prep: 

Foam Roll Thoracic Spine x 1 minute 

Banded Tricep Stretch x 45 sec p/side 

Standing Thoracic Spine Extension x 5 

Scapular Push-Ups x 10 

Horizontal Shrugs x 10 

Elbow to Instep + Reach x 3 p/leg 

 

Strength: 

4 Sets of:  

Front Squat – 3 Reps @ 80-90% 1RM + 5 Box Jumps @30"/24" 

Rest 2-3 Minutes between sets 

 

Conditioning: 

Tabata Burpees – Rest is FLR Position 

Rest 2 minutes 

Tabata Air Squats – Rest is Thighs at Parallel to Floor