Tuesday

Warm-up
0:30 Push Up to Downdog
0:30 Mountain Climbers
0:30 Activer Spiderman
0:30 Slow Air Squats
0:30 Alternating Quad Stretch
0:30 Active Samson

MOBILITY
1:00 Pole/Rack/Rig Assisted Squat Hold
0:30 Dead Hang from a Pull Up Bar

STRICT PRESS
[Coach] Torso and lower body remain engaged and stationary

EMPTY BARBELL
3 Pausing Strict Press (0:05 pause overhead)
[Coach] Elbows slightly in front of the bar at set-up Look for: engaged and stationary midline 3 Strict Press
Look for: engaged and stationary midline

SPECIFIC WARM UP
BOX JUMP OVERS/THRUSTERS
10 Box Step Overs
5 Empty Barbell Front Squats
[Coach] Heels stay down Stand to full hip extension

5 Box Jump Step Down
5 Empty Barbell Push Press
[Coach] Heels stay down until legs and hips extend

5 Box Jump Over Step Down
[Coach] Two foot take off
5 Empty Barbell Thrusters
[Coach] Heels stay down until legs and hips extend

Strict Press (Weight)
4 sets of 10 Strict Press
1 set of 10+ Strict Press (to failure)
Metcon (Time)
Fitness
27-21-15-9:
Box Jump Overs (24"/20")
Thrusters (75/55)
Metcon (Time)
Performance
27-21-15-9:
Box Jump Overs (24"/20")
Thrusters (95/65)
Metcon
AFTER CLASS
3 Sets For Quality:
30 Second Handstand Hold On Wall
60 Second Wall Sit

Directly Into…

3 Sets For Quality:
10 Pausing Dumbbell Goblet Squats
200Ft Single Dumbbell Overhead Walk

MOBILITY
1:00 Seated Quad Stretch (each side)