06.04.18

Warmup
100m Run
100m Run Backward

Then:
Walking Quad Pull with reach 30′ down
Butt Kicks Back
Walking Hip Cradle 30′ Down
High Knees Back
Inchworm Push Up 30′ Down
Side-to-Side Shuffle Lunge back

Then:
100M Run
100M Run Backward

Mobility
1 Min Banded Hip Extension per leg
1 Min Banded Spiderman with attempted elbow touch per side
1 Min Banded Runners Ankle Stretches per side

Skill
“Squat Therapy”

90 Sec Wall Squat
90 Sec Goblet Squat
90 Sec Bar Squat
90 Sec Pole Squat

Strength
With a 15 min Running Clock, partner up with 1-2 partners and perform 5×5 1 + 1/4 Back Squats.
Range working loads from 65%-75%

Metcon
Tabata Work 20 Sec, rest 10 sec x 8 rounds
Work in small groups (ideally groups of 4) and share equipment.
Use 10 sec rest to shuffle to the next movement. Rest 1 Min Between Tabatas. Repeat for a total of 4 rounds.

Alternating Med Ball Pushup with Roll
Single Arm DB or KB Push Jerk (alternate arms every round)
Lateral Jumps over hurdle (P – Over Bench, L/F over hurdle)
Banded Straight Arm Raise (thin band)

Performance
PJ: 55/35 DB or 24kg/16kg KB
Lateral Jumps Over Bench

Lifestyle
PJ: 40/30 or 18kg/14kg KB
Lateral Jumps Over Yellow Hurdle

Fitness
2 Hand Push Ups on Medball or from Knees
PJ: 30/20 DB
Lateral Jumps Over Yellow Hurdle