Practice
Warm-up
Coach Led
Strength
Back Squat (75% – 85%)
Goblet / Sandbag/ DB Pause Squats
3 second hold at the bottom
Gymnastics
Knee Jumps (3 sets of 10 )
Metcon
Metcon
50 Double Under Buy In (or 150 Single Unders)
50 Air Squats
40 Lunges (alternating)
30 Deadlifts
20 Shoulder to Overhead
10 Squat Cleans
115 / 75
50 Air Squats
40 Lunges (alternating)
30 Deadlifts
20 Shoulder to Overhead
10 Squat Cleans
115 / 75
Mobility and Recovery
Quad Foam Roll. 2 Minutes each leg