- QIC: Beaker
- When: 2023-02-10
- Pax: Beaker, Ölaf, Sasquatch, Spectre
- Posted In: shieldlock otb
WARMUP:
1.75 mile Shuffle (Indian) Run where the last half mile we got faster and faster
THE THANG:
Tabata Style Leg Work
60secs on 30secs off
115# Barbell Box Squats
~30inch Box Step Ups
Hip Thrusters w/ 20# Slam Ball
Apollo Ohno’s
2 rounds
Recovery Work:
Half Pistol Squat – 2×10 each leg
Standing Quad Stretch – 2x30sec each leg
Bird Dogs – 20 reps (single count)
World’s Greatest Stretch – 3 each side
Foam rolling/massage gun
COT: Preparedness. Do the hard thing now, so that life’s easier later on.
TClap |
0
https://f3thefort.com/wp-content/themes/thefort/styles/style.css