Daren showing how we support R.E.D. Friday’s @ CFNH.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Hindu Push-ups
10 x Goblet Squats (24/16)
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before working to establish a 5-rep maximum for Front Squat.
Front Squat 5-5-5-5-5RM
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“Milradian”
Complete 4 rounds for time of
8 x Box Jumps (30/24)(Step Down)
10 x Pull-ups
16 x KB Snatch (24/16)(8L/8R)
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Skill Development
5 sets for Quality
10 x Push-ups
Front squats: 100×5
Milradian: 16:48 (20″ box, red banded pull-ups, 14kg snatches)
Front Squat: 165#x5, 175#x3 (x2)
“Milradian”: 12:37 Rx’d