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Blog Monday, 10.22.2018

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Monday, 10.22.2018

  • by rbwrv
  • October 21, 2018

Monday, 10.22.2018

Class Times: 5:30am, 8:00am 9:00am, 12:00pm, 4:00pm, 5:30pm, 6:30pm

WARM UP
300m Run
10 Kossak Squats
10 Bird Dogs
10 Hip Circles
10 Glute Bridges

MOBILITY
Front Rack
Squat Prep
Ankle

STRENGTH:
5×3 Tempo Pause Front Squat
3.3.x.1 tempo
Start @ 60% work to heavy

CONDITIONING
“Run Forrest Run”
For Time-
1 mile Run
50 Back Squats 95/65#
30 Pull-ups

Time Cap: 18 minutes
Back Squats will come from the floor

ACCESSORY
Foam Roll & Mobilize
– Quads
– Glutes Hamstrings
– Calves

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