Monday 11-05-18 S

Monday, November 5, 2018

Warm Up: 
Foam Roll- lats, glutes, & quads
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400m run

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Coaches Choice Hip Mobility 
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2 Rounds @ Skillful Pace: 
10 Cal Row (to loosen up knees) 
10 Squat Therapy (for posture in front squat) 
10 Lateral Burpees Over PVC (to spike heart rate)   
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Strength: 
Front Squats, 3 x 5 reps @ 65%-70%-75%, rest 2 mins
- set 1 @ 65%, set 2 @ 70%, set 3 @ 75% 
- partner up off the rack for stretch 

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Workout: 
Every 3 mins for 15 mins:  

5 Front Squats @ 135/95 (adv. 155/105) 
10 Lateral Burpees 
50 Double Unders (mod. 12/9 Cal Row) 
- rest in the remaining time 
- complete these rounds as fast as possible  

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