Context: Practice
Mobility: Hip
Skill Practice Warm Up: Perform Tabata of hollow rocks as a class
Strength: 7 x 1 Front BOX squat – 7 of 15 (7 sets of 1 rep, same weight across, approximately 70 – 80% of front squat).
Super Set: 7 x 3 weighted strict pull up -or progression (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Small Town Girl”
6 rounds for time.
10 goblet squats (Health: 35lb / Athletic: 53lb* / Performance: 70lb)
10 kipping pull-ups
100m Sprint
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7 – 10 minutes, about 1:20 per round. Scale Up: 70/88lb squat, chest to bar pull ups
Coaching Tips: Try to do this as unbroken as possible. Make sure you are thoroughly warmed up ahead of time so you can go full speed from the beginning. Keep the chest up on the goblet squats. Push the pace on the 100m sprint
‘Cash Out’: 10 db thrusters, 20 cal row, 4 rounds
