11.26.18

Warmup

6 min of Ladder Drills:
Skier Drill
10 Unloaded bar Front Squats
High Knees
10 Burpees
Ali Shuffle L
10 Unloaded Bar Thrusters
Ali Shuffle R
10 Alpine Jacks
Hopscotch Drill
10 Leg Kicks Per Side

Mobility

10 Single Leg glute Bridges per leg
10 Cook Squats with active overhead rotation and reach
45 sec Front Rack External Rotation with PVC piper per side
45 sec Banded Shoulder Distraction per side

Skill

“Squat Therapy”
90 Sec Wall Squat
90 Sec Goblet Squat
90 Sec Bar Squat
90 Sec Pole Squat

Strength

With a 20 min Running Clock
Front Squat Waves
8-5-3, 8-5-3, 8-5-3
Each wave should get progressively heavier.
Example – Wave 1 – 8×115, 5×135, 3×185 Wave 2 – 8×155, 5×195, 3×205, Wave 3 – 8×205, 5×225, 3×255
Rest 90 sec – 2 min between sets

Metcon

3 Rounds for Time Under a 10 min Cap
100 Double Unders
15 Thrusters
P – 95/65
L – 75/55
F – 200 SU, Unloaded Bar

Cashout

L Hang from Pull-up Bar – 20 sec on 40 sec rest for 10 rounds