7/7/2014

7/7/2014


Dynamic :

A) Run 200 Meters
B) Air Squats x 15 w/1 sec pause
C) Run 200 Meters
D) Lunges x 24 steps

Mobility :

A) Hip Opening
B) Quad Smash

Back Squat (Hatch %'s)

Set 1 - 70% x 5
Set 2 - 80% x 5
Set 3 - 85% x 2
Set 4 - 90% x 3
Set 5 - 100% x 1

Front Squat (Hatch %'s)

Set 1 - 5 x 65%
Set 2 - 4 x 75%
Set 3 - 4 x 80%
Set 4 - 4 x 80%

Metcon For Time :

5 Burpees
50 Meter Run
10 Burpees
100 Meter Run
15 Burpees
150 Meter Run
20 Burpees
200 Meter Run

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