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MONDAY 170619

Warm-up:

Individual…

Row 500m

15 Leg Swings

15 Hollow Rocks

Group…

20 Good Mornings

10 Inch Worm Push Ups

10 Cossack Squats

Zombie Deadlift Review

 

Strength and Skill:

Deadlift
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 3 reps
Set 5 – 2 reps
Set 6 – 1 rep

Rest 2-3 minutes between sets

Take 15 minutes to complete.

 

Fitness:

Every minute, on the minute, for 10 minutes:
6 Russian Kettlebell Swings (heavy)
6 Burpees

 

Performance:

Every minute, on the minute, for 10 minutes:
3 Deadlifts @ 80-85% of today’s heavy single
6 Burpees Over the Barbell

 

Mobility:

Banded Hamstrings

Roll Posterior

LAX to Glutes and Plantar Fascia

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