"Are You Feeling Froggy?"

Warm Up (Down & Back):

  • Knee Pull
  • Hip Pull
  • Quad Pull
  • Reverse Lunge w/ Hamstring Stretch
  • Reverse Walking RDL
  • Then...

10-1:

  • Spiderman
  • Superman

Then...

  • Foam Roll & Properly Prepare for Squats

Performance

Strength (Every 2 Min For 10 Min):

  • 5 Back Squat
    * Add weight each set *

Met-Con (4 Rounds For Time):

  • 200m Run
  • 15 KB Swings (70/53)
  • 9 Pull Ups

Cash Out (3 Rounds NFT):

  • Single Arm Overhead DB OR KB Carry (1 Min)
  • Weighted Pillar Plank (30 sec)
    * 30 sec each arm *
    * Arm must be locked out *

Fitness

Strength (5 x 7):

  • DB Front Squat
    * Rest 30 sec between sets *

Met-Con (4 Rounds For Time):

  • 200m Run OR Row
  • 15 KB Swings (AHAP)
  • 9 Ring Rows

Cash Out (3 Rounds NFT):

  • Single Arm Overhead DB Carry (1 Min)
  • Weighted Pillar Plank (30 sec)
    * 30 sec each arm *
    * Arm must be locked out *

Mobility (NFT):

  • Banded Hip Distraction
  • Couch Stretch
  • Lateral Hip Opener
  • Frog Pose
  • Banded Shoulder Distraction
  • Internal Shoulder Rotation
  • Smash Shoulders w/ Ball
  • Foam Roll