Warm-up: Dots 2x, Spidermans, walking quad stretch, duck walk down & bear crawl back
Mobility: Lax ball to glute 1 minute each side, Single leg flexion with ER bias (BSL pg 304), Russian babymaker with varying widths for at least 2 minutes
Strength: Back squat – 20 min, warm up with the bar and perform lighter weight with more reps then… 1 @ 80% effort, 1 @ 90% effort, 1 @100% effort to establish a new 1-rep max. Athletes to partner up to ensure depth (hip crease below knee). Newer athletes should work to a heavy set of 3.
Conditioning: 15 minutes on the clock…
- Buy in: Run 800 with weighted object (50/35lb)
Complete AMRAP with:
- 5/5 KB clean (24/16k)
- 15 Burpees
- 20 Flutter kicks (L+R=1)
