PERFORMANCE & FITNESS
Warm-Up.
Two sets of:
Run x 200m
Walking Lunge x 10 reps
Air Squat x 10 reps
Side-Plank x 30 seconds per side
Followed by…
One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 reps per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 5 reps @ 32X1 + 3 Squats, no tempo
Then…
A.
Five sets of:
1 Tempo Front Squat @ 32X1 + 3 Front Squats
Rest 30 seconds
Seated Dumbbell External Rotations x 6-8 reps each @ 2111
Rest 30 seconds
Build to the heaviest possible front squat complex.
B.
Four rounds for time:
10 Strict Pull-Ups
40 Jumping Squats (20/15 kg)
400 Meter Run
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