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Wednesday October 31, 2018

28
Oct

Wednesday October 31, 2018

Mobility/Activation: x 2

  1. 50ft spiderman lunge
  2. 10 goblet squat jumps (light)
  3. :30 wall sit

Strength: Box Squat

5 sets of 3 @ 31X1 (3s down, 1s pause on box, stand)

*hold tension and position during pause, do not rock back and

sit

**all sets should be done between 60-80% of 1RM back squat.

 

Conditioning: 14 AMRAP

200m Run

15 Unbroken Wall Balls

200m Run

15 Unbroken Russian Swings

 

C: 20/14, 70/55

P: 20/14, 55/45

F: 14/10, 45/35

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