08.03.18

Warmup
Head, Shoulders Knees and Cones Warmup x 6 min

Mobility
Roll out bottom of feet with lacrosse ball – 30 sec/side
Bone Saw Calf Smash – 1 min/side
Couch Stretch – 1 min/side
Tactical Frog Stretch – 1 min

Skill
Review of the Single Leg Squat off of a box.
– Weight distributed evenly through foot on the box
– Work to maintain lumbar curve in back throughout squat
– Controlled descent with knee tracking out over 2nd toe and reaching full hip depth, if possible
– Help with “non working” leg only as needed with the goal being a light touch of the heel on floor
Review of plate hops

Strength
EMOM X 14

EVENS: 5-8 Single Leg Squats off of a box/side
ODDS: 20sec max effort Plate Hops, as fast as possible

*Challenge yourself to reach a full hip depth while maintaining proper knee position. Start with a short box and work your way up. Do you have full depth to start? Challenge yourself by holding a KB or DB goblet style!

Metcon
6 min AMRAP, going up by 2 reps each round (ex. 2 reps of each movement – 4 reps of each movement – 6 reps of each movement, etc.)

Dips
TTB
DB Renegade Rows (number is total, NOT per side) – weight for all levels should about 15% of athlete’s body weight in each hand

Rest 2 min then for time, under a 6 min cap, leaving off where you ended the first AMRAP, work your way back down the ladder

P – Ring Dips, T2B – wear a weight vest if possible
L – Matador Dips, K2E
F – Box Dips, Hanging Knee Raises

Cashout
EMOM X 8
40 sec. moderate pace on the bike
5 Tuck Jumps – focus on height of jump, not a fast turnover rate