THE MOBILITY
Hamstring Smash (Box Lax Ball)
THE WARM-UP
THE STRENGTH
8-10 Rounds following a 2:00 Clock
Set 1 you will do OHS, rest
Set 2 you will do DL, rest
Alternating back and fourth (aim for 5 rounds of each)
Stimulus: Moderate weights done with speed on concentric (up) and control on eccentric (down). Building power/strength. If you want more weight, slow the movement down first. We would like to see athletes settle in with their weight around rounds 4 and 5.
Active Rest:
THE MET-CON
You will work your way down the list, completing 3 rounds of each section, then moving onto the next. Your goal is to make it through 3 rounds of each couplet in less than 16:00
3 Rounds
3 Rounds
Front Squat
3 Rounds
5:00 Flush
Purpose: Lactic Acid Flush
1:30 rest post Met-Con
1:30 SLOW row or run
2:30 MODERATE row or run
THE FINISHER
Tire Flips
