Warm Up:Warm Up 300 Meter Jog @ 50% 100 Meter Walk 300 Meter Jog @ 60% 100 Meter Walk
One set of: Samson Stretch x 10 reps (each leg) Reverse Lunges x 10 meters High Knees x 20 meters One Leg Jumps x 10 reps (each leg)
Three sets of: Banded Hamstring Curls x 30 reps https://www.youtube.com/watch?v=KEWy6fD9l2M&index=11 Rest 20 seconds Banded Glute Bridges x 30 reps Rest 20 seconds Bent Over Supinated-Grip Barbell Rows x 10 reps- light weight- make sure to row to somewhere between the belly button and the waist Rest as needed
Skill: Two sets of: Super Slow Front Squats x 4 reps with empty bar or no weight Rest 2 minutes
The intention here is to be super slow on the way down and super slow on the way up. The goal is to have 25 seconds under tension, around 12 seconds down and 12 seconds up. Do not stand all the way up but go up only 3/4 of the way and then pull yourself right back into your next squat.
WOD 4 RFT KB swing x 10 reps 53/35 KB sumo deadlift high pull x 10 reps 53/35 Flutter kicks x 20 (L+R =1) DUs x 40 reps or 80 singles