Mobility – 10 min to open hips for squat – test/retest the squat position – contract/relax: http://www.youtube.com/watch?v=DoXIIVywwic
Group warm-up: Coaches choice
Strength: Front Squat – 15 minutes to establish a 1 rep max (for those athletes that have trained with us for less than 6 weeks, work to heavy triple instead)
Then, for time:
- Lunge 20m w plate overhead
- Run 200m
- 5 Manmaker w DBs or KBs (row L, row R, push-up, clean and shoulder to OH)
- Lunge 20m w plate overhead
- Run 400m
- 5 Manmakers
- Lunge 20m w plate overhead
- Run 200m
- 5 Manmakers
Suggested weights for lunges is 45/25, Manmakers 40+/25+
…and here’s what happens when I leave my phone laying around! DracuLaura and Sarah start taking selfies!
