Monday 9/10/18

Theyre gonna try to tell you no shatter all your dreams.jpg

Warm-up:

Foam Roll when you arrive(Calves, hamstrings, glutes, lower back, Upper back, Quads)
200m Jog
Side-lying T-spine Rotation x 10/side
Quadruped Foam Roller floor slide x 10
Down Dog Toe Taps x 10/side
Wall Leg Swings(A-P) x 10/side
Wall Leg Swings(L) x 10/side

Workout:

Strength(Full Body):
A1. Front Squat 4 x 6(3sec. ECC) @ 77-85%
A2. Pull-up 4 x 6(3sec. ISO + 3sec. ECC or 5sec. ECC)

WOD:
5 minutes on:
600 m run
1 round of: 5 Pull Ups, 10 Push Ups, 15 Air Squats
ME Thrusters (95/65)
-Rest 2 Minutes-
5 Minutes on:
400 m run
2 rounds of: 5 pull Ups, 10 Push Ups, 15 Air Squats
ME Thrusters (115/75)
-Rest 2 minutes-
5 Minutes on:
200 m run
3 rounds of: 5 pull Ups, 10 Push Ups, 15 Air Squats
ME Thrusters (135/95)

ME=Max Effort
Score= Total Reps Thruster
Weight on Thruster should increase each round. Athletes should have approx 1 minute on Thruste

Optional Post:
B1. Bent IYT (2.5-5lbs.) 3 x 10 each.
B2. Mini-band Lateral walk 3 x 10/side