Friday Group Strength and Conditioning

Warm up

-300m run

-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can

-10 side to side squat

-10 deep lunges

-10 pike squat

-10 reverse lunge crossover step

-10 goblet squat

-10 weighted cossack squat

-10 jump lunges

-10 squat to one leg extensions

-10 bottom-up pistols


Then warm up by building Goblet squat to WOD weight. Feel free to get heavy


WOD: 5 Sets:

In 2:00-

-200m Run

-25 hollow rocks

-Max DB/KB Goblet squats in remaining time until the 2 min mark

-1:00 Rest””


Cool down

-90s half hurdler each side

-90s full hurdler or closest approximation each side. Work on internal rotation of hip

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