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FRIDAY 180202

Warm-up:

Individual…

Row or Bike

12 Banded Good Mornings

Accumulate 25 KB swings- light

Group…

200M jog

Zombie walks Down

Butt Kickers Back

Ostrich walks down

High Knees Back

Banded Sprints down * 3 reps

Review the  Deadlift and build to 70%

 

Strength and Skill:

Four sets of:

Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed

Take 14 minutes to complete.

 

Fitness:

Three rounds for time of:
400 Meter Run
10 Strict Toes to Bar or Hanging Leg Raises
40 Walking Lunges with KBs or DBs

 

Performance:

Three rounds for time of:
400 Meter Run
20 Toes to Bar
40 Walking Lunges with 24/16 kg KBs or DBs

Time cap of 17 minutes.

 

Mobility:

Banded Hamstrings

Roll Posterior

Mash Quads

Upward Dog Pose to stretch hips and abs

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