Tuesday

Warm-up
0:30 Alternating Side Lunges
0:30 Alternating Quad Stretch
0:30 Slow Air Squats
0:30 Active Samson
0:30 Active Spiderman
0:30 Squat Hold

EMPTY BARBELL
Grip & Stance: Loose Fingertip Grip High Elbows Feet Outside of Hips

5 Pausing Front Squats (0:05 pause in the bottom)
Coach: Hips Back & Down

5 Front Squats

MODERATE WEIGHT
5 Front Squats

MODERATE/HEAVY WEIGHT
5 Front Squats

Coach: Legs Straight THEN Arms

5 Wall Balls
Coach: athletes to straighten legs THEN use ams

5 Hand Release Push-Ups
Coach: athletes to squeeze legs straight THEN bend arms for to initiate the push up

5 Calories Row
Coach: athletes to straighten legs THEN quick row with arms

Front Squats (Weight)
Every 2min x 3 sets
5 Front Squats increasing
Metcon (Time)
Fitness
42-30-18:
Wall Balls (14/10)
Hand Release Push-Ups
Calorie Row
Women’s Calories: 30-24-12
Metcon (Time)
Performance
42-30-18:
Wall Balls (20/14)
Hand Release Push-Ups
Calorie Row
Women’s Calories: 30-24-12
Metcon
AFTER CLASS
10-9-8-7-6-5-4-3-2-1:
Strict Ring Dips
Weighted Sit Ups

MOBILITY
1:00 Chest Opener Stretch