Monday 10/24/2017

Movement Prep

3 sets of:

12 banded clam shells (12L/12R)

10 90-90 breathing rockback drill in quadruped

10 front foot elevated split squats (10L/10R) - no load

 

Strength

Sport/Fitness:

4x8 front rack lunge steps (8 total steps) @ 50-55% of 1RM front squat


Life:

4x8 front rack lunge steps (8 total steps) - same weight across all sets; moderately heavy

 

Metcon


Sport:

5 rounds for time of:

12 wall balls

8 burpee CTB pull ups


Fitness:

5 rounds for time of:

12 wall balls

8 burpee pull ups


Life:

5 rounds for time of:

12 wall balls

8 burpees

8 ring rows