Training for Thursday, February 8th


Warm Up
10 Air Squats
2 Rope Pulls to Standing
10 High Jumps
10 Front Squats 45/35
1 Rope Climb (Modify with 2 pulls to standing)
10 Jumping Knee Tucks

Barbell Strength & Conditioning
1) Every 2:00 for 6 Rounds Perform 3 Front Squats (from floor, not rack)
*Climb in weight as able
3:00 Rest and weight change to 60% of heaviest set
2) Tabata Front Squats
8 Rounds of :20 max reps, :10 rest (from the floor)
*Record weight of heaviest set of squats in part 1 and number of total squats in part 2

Workout of the Day
12:00 AMRAP
2 Rope Climbs
20 Box Jump Overs 24/20

Cool Down
400m cool down walk or 3:00 light bike
1:00 Quad Foam Roll each leg
1:00 Couch Stretch each leg
Calf Stretches and Plantar Fascia Massage