10.16.18

Warmup

Down and Back the 1/2 Length of the Box
High Knees down/Butt Kicks back
10 air squats
Broad Jump down/Inchworm back
10 Air Squats
Frog Hop down, Rotational Sumo back
10 Air Squats

Mobility

Couch Stretch – 1 min/side
Banded Spiderman 1 min/side
10 Single Leg Glute Bridges per leg
10 mini band Clamshells/side

Skill

Review of the Back Squat
Then 8 min to perform warmup sets building up to a working weight for the strength

Strength

Under a 16 min running clock perform
5 X 4 Back Squat
P/L – at 75-80% of 1RM
F – at a moderately challenging weight as long as full range of motion is achievable

Metcon

For Time (15 min cap)
21 – 15 – 9*
Power Snatch
Cal on the Bike, Rower or Ski Erg
After every couplet, perform 8 Overhead Squats
P – 115/75
L – 95/65
F – 75/55

Cashout

Pull-up Challenge
Level 1: 2 rounds of 4 sets of 20 Sit-ups
Level 2: 3 rounds of 3 sets of 20 Sit-ups
Rest up to 2 min between sets