04.09.18

Warmup
Lateral Steps down and back 1/2 of the gym with mini band at knees.
10 Single leg Glute hip Bridges with band at knee per side
8 Standing Lateral Kicks with band at ankles per side (holding wall)
8 Standing Kickbacks with band at ankles per side (holding wall)
8 Standing Forward Kicks with band at ankles per side (can be holding wall/pole)
8 Clam Shells with band at knee per side
10 Banded Air Squats – Band at Knees
Mobility
1 min Ankle Prying per Side – Use a DB or KB
1 min per side “Best” Hip Flexor Stretch
Tactical Frog Stretch – 1 min
Skill
“Squat Therapy”
90 Sec Wall Squat
90 Sec Goblet Squat
90 Sec Bar Squat
90 Sec Pole Squat
Strength
Squat cycle week 12 of 12 – Max Testing Day
Use 25 Min to Build to a 1RM Back Squat
– Build Slowly Across and make small jumps in load.
– Start with sets of 5-8 and lower the volume as it starts to feel heavier
– Perform singles at anything above 75%
– Rest at least 90 sec between warm up sets and more if needed once you near your max
Metcon
3 min AMRAP, rest 1 min and repeat for a total of 3 rounds
3 Muscle Ups
6 Thrusters
9 Lateral Bar Burpees
P – 95/65
L – 3 Pull Ups, 3 Dips, 75/55
F – 6 Ring Rows, 55/45
Cashout
Bench Press 5×5 @75%