September 15, 2020

Tuesday, September 15th 2020

Warm-up
A. General
3 rounds @increasing intensity on each round
-1 min Row or Bike or Run or Jumping jacks
-30s Alternating Cossack squats
-30s Good Mornings @empty bar or broomstick

B. Specific
2 sets @ empty bar or broomstick
-5 Back squats
-5 Elbow rotations
-5 Front squats @ 3sec down

C. Ramp up

Weightlifting
Front Squat (Work up to a heavy 5reps)
10minutes cap

Metcon
Metcon (Time)
3 rounds
400m run
15 Power Clean @115/75lbs
9/9 Pistols

time cap: 16mins

Cool down
Easy walk 200m

Quad roll out (pressure+knee flexion

1 minute/side