Strength
3 Sets
- 6/side Shrimp Squat or Reverse Lunge @ 2011
- 3/side Single Leg Box Jumps
+
3 Sets
- 1-2/side Slider Lunge to Cossack Squat
- 2 Straddle Jefferson Curl w/ :10 negative
Notes
Shrimp Squat This is a very difficult movement. If you can maintain a soft touch of the knee each rep, you can try adding weight. You can adjust this movement by holding on to the rig for balance. If you cannot softly touch the knee down while holding on to the rig, subsitute a reverse lunge.
Single Leg Box Jump. Jump and land on the same leg. Focus on keeping your knee in line with the toes on the take-off and the landing. Adjust the height to prioritize good jumping and landing mechanics.
Slider Lunge to Cossack Squat. If you struggle to hold good squat mechanics or balance through this movement, hold on to the rig or a PVC for balance.
Straddle Jefferson Curl. Keep this exercise very light. Curl from the neck down to the lower back. Let the weight help you stretch in the bottom.
Conditioning
3 Rounds for time:
- 30 Wall Balls
- 40m Forward Crawl
12:00 time cap
Notes
Our workout today is a simple and effective couplet of wall balls and forward crawls. Your score is the time it takes to complete 3 rounds or the number of rounds and reps completed under the 12-minute time cap.
Choose a light wall ball so that you can maintain big sets. Each round of 30 reps should be completed in no more than 3 sets.
Make sure the forward crawl is a contralateral movement. Keep your back flat and parallel to the ground, with your knees hovering just a few inches off the ground throughout the motion.