"THREE STRIKES"

HIP HALO
2 Rounds. . .

  • 10 Lateral Steps (each side)
  • 5 Pausing Squats (0:03 at the bottom)
  • 10 Standing Fire Hydrants (each side)
  • 0:30 Hip Bridges

 

MOBILITY
(All Stretched on One Side)

  • 0:20 Static Spiderman
  • 0:20 Static Lunging Hip flexor Stretch (drop back knee from spiderman stretch)
  • 0:20 Half Kneeling Hamstring Stretch
  • 0:20 Half Kneeling Adductor Stretch
  • 0:20 Pigeon Pose
  • 0:30 Rig/Rack Assisted Squat Hold

PART 1: FRONT SQUAT
6 sets of 2:

  • Barbell Front Squats

    *Score - Heaviest Load

 

PART 2: "THREE STRIKES"
AMRAP 12:

  • 3 Dumbbell Front Squats (22.5/15)'s
  • 3 Chest To Bar Pull-ups
  • 3 Box Jump Overs (24"/20")
  • 6 Dumbbell Front Squats (22.5/15)'s
  • 6 Chest To Bar Pull-ups
  • 6 Box Jump Overs (24"/20")
  • 9 Dumbbell Front Squats (22.5/15)'s
  • 9 Chest To Bar Pull-ups
  • 9 Box Jump Overs (24"/20")
  • ...
    [Continue To Add 3 Reps Each Round]


    *Score = Rounds + Reps
    Example Score: If you finish the round of 12's and get 5 Dumbbell Front Squats your score would be 4 + 5.

COOLDOWN 

MOBILITY

  • 1:00 Seated Quad Stretch
  • 1:00 Lat Stretch

 

ACCESSORY

Deadlifts:

  • 4 Sets of 5 @ 70% 1RM
  • 1 Set of 5+ @ 70% 1RM
    [Leave 2-3 Reps In The Tank On Max Set]