Fri
A. Warm Up
15 air squats
Hip Flow
15 air squats
Lunge Flow # 2 - https://www.youtube.com/watch?v=g_09icA11e4#t=45
15 air squats
B. Activation
1 min X band walk
1 min Pallof press 30/side
C. Strength
C1. In Pairs - use partners to hold back of ankles as the anchor
Natural GHR variation - https://www.youtube.com/watch?v=vBh01L9MlkY
4 sets of 5-15 reps
there is no totem specification for scale
if you cannot complete 5 reps scale to 20 arch rocks per set
rest 60 sec btw sets
D. Conditioning
10 min AMRAP
Rest 1:2 (Rest double the time it takes to do the work)
2 Front Squats @ 45/30 kg
3 Thrusters
4 Burpee over the bar
this work is to be done at 90-95% each round (taper intensity back slightly), coaches if the athlete blows out their work time to over 1 min give them additional 30 sec rest.