09.10.18

Warmup

6 Shuttle Runs
Alternating Sumo down/back
6 Shuttle Runs
Alternating Spiderman down/back
6 Shuttle Runs
Walking Hip Cradle down/Quad Pull with Reach back

Mobility

5 Way Hips – 4 reps of each: abduction, forward, backward, lightning bolt
4 Way Mini Band Walk – 10 step each: forward, left, backward, right
Active Bent-leg Cossack Stretch x 1 min per side

Skill

Review of the Box Squat
Then take 6-8 min to set up boxes and perform warm up sets building to the weight you will use for the strength

Strength

Every 90 sec for 12 min (8 rounds)
Perform 3 Back Box Squats
P – at 75-80% (of 1RM Back Squat)
L – at 70-75%
F – at a moderately challenging weight

Metcon

18 min AMRAP – with a partner, 1 person works while 1 person rests
Row 250m
8 Burpees over the Rower
6 Deadlifts
P – 255/185
L – 205/155
F – 185/115, Burpees NOT over Rower

Cashout

Complete 5 sets of 8 seated Arnold Press
AND/OR
Apple Harvest Day 5k prep
Run 800m, rest 1-2 min, Run 400m