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10.22.14

21
Oct

10.22.14

Warm-up

5 Rounds of Interval Work

250m Row

10 Air Squats

Rest 20 Seconds between rounds

*Athlete should get faster each round

Mobility

Hip Flexion and External Rotation

Strength/Skill

Speed Back Squat 8×4 @ 50%

*30-45 Second rest between sets?

METCON

From 0:00-2:00
2 rounds of:
10 overhead squats
10 toes-to-bar
From 2:00-4:00
2 rounds of:
12 overhead squats
12 toes-to-bar
From 4:00-6:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds. Score is total Rounds

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