08.16.18

Warmup/Mobility
1 min of Squat Thrusts at easy pace
1 min Couch Stretch left side
1 min of Squat Thrusts at easy pace
1 min Couch Stretch right side
1 min of Walking Lunges
1 min of Walking Hip Cradle
1 min of Walking Lunges
1 min of Leg Swings (forward to backward), 30 sec right leg/30 sec left leg
1 min of Goblet Squat Hold
1 min of Leg Swings (side to side), 30 sec right leg/30 sec left leg
1 min of Wall Squat Hold

Skill
Review of the Back Squat
Then under a 5 min clock, perform warmup sets starting with unloaded bar. Coach will provide cues and feedback as needed.

Strength
Under an 15 min running clock complete:
4 X 6 Back Squat

P- aim for 75-80% across all set
L- aim for 70-75%
F- aim for 65-70% or a moderately challenging weight

Metcon
EMOM X 12
Min 1 – 30 sec AMRAP Row for calories
Min 2 – 30 sec AMRAP Bike for calories
Min 3 – 30 sec AMRAP DU or SU
Min 4 – 30 sec AMRAP Russian KB Swings (AHAP but still unbroken during 30 sec)

Work in a group and start on different minutes to share equipment

Cashout
Accumulate 200 feet on the turf of Plate Pushes. Rest as needed. Choice of weight but the focus should be on a strong powerful drive and not speed.
(https://www.youtube.com/watch?v=oRyDt3ivTag)
OR
Accumulate 200 feet of Sled Push outside on pavement