31
Mar
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