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FRIDAY 180720

Warm-up:

Individual…

Row or Bike

Foam Roll Hamstrings

Ostrich Walks Down and Back

Group…

200m Jog

Zombie Walks Down

Butt Kicker Back

Pigeon Stretch each side

10 Jumping lunges on each side

10 Squats

Review the Deadlift Positions….

Take 5 minutes to build up to 50% of your 1RM to start the strength portion.

 

Strength and Skill:

Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2 minutes between sets.

If you don’t know your current 1-RM you can make an educated guess.

Take 12 minutes to complete.

Fitness:

In teams of four, complete as many rounds and reps as possible in 18 minutes of:
15/10 Calories of Assault Bike (or 200 Meter Run)
20 Walking Lunges with Kettlebells

Performance:

In teams of four, complete as many rounds and reps as possible in 18 minutes of:
15/10 Calories of Assault Bike (or 200 Meter Run)
20 Walking Lunges with 32/24 kg Kettlebells

Each team gets one Assault Bike, and as soon as one partner finishes on the Assault Bike, the next may jump on.

 

Mobility:

Banded Hamstrings

LAX to Glutes

Roll Posterior and IT Bands

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