Tuesday, May 1, 2018

edited April 30 in Adults
WARM-UP: 
3x
1:00 barbell quad smash each leg
10 walking lunges
1:00 couch stretch each side 
200-meter run 

STRENGTH:
Back squat

CONDITIONING:
Advanced
AMRAP in 20:00
500-meter row
10 thrusters, 135#/95# 
10 box jump-overs, 24”/20” 

Intermediate
AMRAP in 20:00
500-meter row
10 thrusters, 95#-115#/65#-85# 
10 box jump-overs, 24”/20” 

Beginner
AMRAP in 10:00-15:00
300-meter row
10 thrusters, 10# dumbbells-75# barbell 
10 box jump-overs or step-overs, 12”-20” 

ACCESSORY:
Advanced and Intermediate
Accumulate 5:00 in a plank hold 

Beginner
Accumulate 3:00 in a plank hold 

MOBILITY:
4x
1:00 hamstring floss
1:00 banded hamstring stretch 
2:00 bottom of the squat hold 

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