PRACTICE – SQUAT

Intention: breaking down and developing power in the thruster.

Prep: see whiteboard

Plyometric warm up (5 mins)
1. Linear pogo’s – 30sec/20sec rest 
2. Lateral pogo’s – 30sec/20sec rest 
3. Single leg alternating pogo’s – 30sec/20sec rest 
Repeat

3 Sets
A1) BB/DB front squat x 6-8 @21X0 
A2) BB/DB push press x 6-8
Rest 60-90s

B) AMRAP 15
1. Wall balls x 20 (reduce by 2 each round)
2. Toe touch sit ups x 10
3. Deadball shoulder overs x 10 (5ea)
4. Run 200m (bike 10 cals)
**regress wall balls to DB squat to over head press

C) Plank finisher – 30s on each x 2-3
Side L
Front
Side R
Rest