07.09.18

COMPARE TO 1/15/18
Warmup
5 min AMRAP
Bear Crawl – Down and back 30’
10 PVC OHS
Duck Walk down Quad Pull back 30’
10 PVC Lunging Pass Throughs
Crab Walk down Toy Soldier back 30’
10 PVC Thrusters
Mobility
45 Sec Ankle Prying per Side – Use a DB or KB
“Best” Hip Flexor Stretch, 45 min Per Side
Tactical Frog Stretch – 1 min
Front Rack Partner Stretch – 1 min per partner
Skill
Review the points of performance of the Front Squat to include mechanics and positions of squatting in general, then the front rack position.
Then perform 3-5 min of the following movements at warmup loads and pace:
Zombie Squat x 5 reps
Genie Squat x 5 reps
DB or KB Goblet Squat x 5 reps
Strength
With a 20 min running clock, work up to a heavy set of 2 Front Squats at with a 3 second pause in the hole on each rep.
Metcon
4 Rounds for time under a 15 min cap
30 Calorie Row, Bike or Ski
12 Front Rack Reverse Lunges (6/side)
2 Wall Climbs
P – 135/95, Chest to Wall
L – 115/75, Belly to Wall
F – 95/65, Inchworm to Pike from Lying Flat
Cashout
10 DB Manmakers
Rest 2 min and repeat for a total of 3 rounds