limber 11
banded hip distractions
Strength/Skill
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)”
Metcon
Five rounds for time of:
40 Double-Unders(80 singles) 20 Wall Ball Shots (20/14 lbs)
10 Chest-to-Bar Pull-Ups (regular/assist)”