Oct 24


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.