4.1.15

Warm-up

5 min easy Row/Bike/Run

2×1 min Plank on Forearms. (Feet together, squeeze your butt. Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine) When bodyweight is too easy, throw a plate on your back.

2 x 5 of your choice on the crossover symmetry (2 positions)

2 x 10 each – split squats – keep back leg straight – drive knee out past toe as far a possible

2 x 5 – deep squat to tuck jump

Mobility

2 Min Banded Hip Distraction

2 Min Banded Anterior

2 Min External Rotators

Strength/Skill

Back Squat: 1×3 @ 60, 1×3 @ 70,  2×3 @ 75%

METCON

5 Rounds for Time

400m Run/500m Row

20 Box Jumps

20 Froggers

20 Wall Balls 20/14