Programming CrossBuilding 27.02.2018

A) Warmup 3 Mobility Drill 3 Rounds of 10 Airsquats 10 Push Ups 10 Rows 10 Shoulder Dislocates 10 sec 3rd world stretch 10 sec pigeon stretch 10 sec instep stretch

B) Skill and Technique

Focus on Squat technique and Glute activation 10x Squat Mobility Drill 5x Squat Execution Drill 5x Front Rack to High Ellbow per Side 5x Loaded Ancle Drill 3 Rounds of 3x Box Squats 50% 3x Sit Release High Jumps 5x Hip Thrusts

C) Workout

Leg Lactate complex 3 Rounds of 20sec Touch Jump Touch 20sec Tuck Hold 20sec Bag hop 20sec Tuck Hold 20sec Thruster 15/10 60sec Rest

D) Cooldown

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