10.22.18

Warmup

5 min AMRAP
Monster Walk 50′ down and back – mini band at ankles
5 mini band Plank Marches/side
15 Air Squats – mini band at knees

Mobility

Elevated Soleus Stretch – 45 sec/side
10 Rocking Pole Squats
Tabletop Glute/Hip Flexor Stretch – 45 sec/side
Figure 4 Adductor stretch – 45 sec/side

Skill

Review of the Back Squat
Then Wall Squat – 1 min
15 light/moderate Goblet Squats with a 2 sec pause in the hole

Strength

With an 18 min cap perform 2 sets of the following Back Squat Waves:
Wave 1 – 3-2-1
Wave 2 – 3-2-1

Take a few warm-up sets before starting first wave. Waves should be progressive in weight as long as technique is maintained.

P/L – build based on feel and aim for your final single to be around 80-85% of your 1RM
F – aim for your final single to be a moderately challenging weight

Example: Wave 1 – 7×185, 5×205, 3×225 Wave 2 – 7×205, 5×225, 3×245

Work in groups and rest as needed in between sets.

Metcon

6 min AMRAP
8 T2B
18 American KB swings

Rest 2 min

6 min AMRAP
8 Dips
18 American KB swings

Score is rounds/reps of both AMRAPs combined

P – T2B, 32kg/24kg, Ring Dips
L – K2E, 24kg/16kg, Matador Dips
F – Hanging Knee Raises, 16kg/12kg, box dips

Cashout

Level 1: 5 sets of 20 Sit-ups
Level 2: 2 rounds of 4 sets of 20 Sit-ups
Rest up to 2 min between sets