11.8.13 Training Session (1)

Workout 
2×5 Wall Squats
2×10 Shoulder Dislocates
2x15m Lunge + Quad Stretch Combo
3x15m Burpee/Broad Jump
4×5 Deck Squat
3x15m Wheelbarrow Walk
Then:
20x Bulgarian Bag Halos +
5x (each) Heavy KB Bottoms-Up Press
3 sets to warm-up
Then:
5-Minute Mobility (Squat)
Then:
Find 12RM Back Squat (1-3 sets) and discuss expected R.O.M.
Then:
1-10 Back Squat + (15m Burpee/Broad Jump + 15m Bear Crawl*)
*Completion goal of burpee/broad jumps and crawls is <30s for each round
Looks like…
1x Back Squat + 15m Burpee/Broad Jump + 15m Bear Crawl. 
2x Back Squat + 15m Burpee/Broad Jump + 15m Bear Crawl
3x Back Squat + 15m Burpee/Broad Jump + 15m Bear Crawl, etc.
Then:
2x400m Sprints 
1:1 Rest
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Video