10.08.18

Warmup

1 min of Mini Band Ankle Jacks
1 min of Donkey Calf Raises
1 min of Standing Alternating Dynamic Hip Rotation
1 min of Lying Mini Band Hip Flexion/Extension
1 min Alternating Walking Dynamic Quad and Hamstring Stretch
1 min of Mini Band Jump Squats
1 min (30 sec per side) Mini Band Quadrupled Hip Extension
1 min Calf Bone Saw Per Side

Mobility

Goblet Squat Hold – 1 min
Frog Stretch – 1min
Active Downward Dog – 1 min

Skill

Review the bracing sequence of the Back Squat then:

Specific Warmup
Every :30 sec for 3 min
5 Back Squats with an unloaded or lightly loaded bar

Strength

Under a 20 min running clock, build to a 1RM Back Squat
Take your time starting with a light load and building in weight across sets as your reps decrease. Be sure to allow for plenty of rest between sets as you start to go for singles.

Metcon

8 min AMRAP

8 Pull-ups
20 alt DB Snatch (10/side)
14 alt Pistol Squats (7/side)

P – Chest to Bar, 50/35
L – Pull-up, 40/25, single leg touchdown off of a box or similar scale
F – Ring Rows or Jumping Pull-ups, 30/15, Air Squats

Cashout

Level 1: 3 sets of 15 Sit-ups
Level 2: 3 sets of 25 Sit-ups
Rest up to 2 min between sets