Monday March 28, 2022

Warmup

2 Lap Jog or 1:30 Bike/Row

High Knees (Down & Back)

10 Cossack Squats

Butt Kicks (Down & Back)

10 Squat Jumps

Carioca (Down & Back)

:30 Plank

High Toe Touch

10 Duck Walks

Low Toe Touch

Mobility

10 Squat to Stand

:20/Side Samson Stretch

:30 Downward Dog

10 Downward Dog Toe Taps

10 Shin Switches

Skill/Strength

Tempo/Pause Back Squat 4-5x3

5 second descent, 5 second pause, stand up as fast as possible with no deterioration in form.

Four or five sets of three.  Start light and work up to something challenging.

We’re 3/4 done with the lifting program.  One month to go.  This week is deload week, so if you want to go easier do 3x5 at 50%.

WOD

5 rounds:

1 lap run

15 wallballs

1 lap run

Rest 1 minute between rounds.

F: 10 wallballs

P1/P2:  as written

C:  12 dumbbell thrusters (50/35) instead of wallballs