banner

THURSDAY 180524

Warm-up:

Individual…

Row or Bike

12 Banded Good Mornings

Box Top Pigeon Stretch

Group…

Zombie Walks Down

High Knees Back

Ostrich Walks Down

Butt Kickers back

10 Scorpions

Cobra Pose

Review the Deadlift setup…

 

Strength and Skill:

Every 2 minutes, for 12 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 4-5 reps @ 80%
*Set 6 – 5-6 reps @ 75%

 

Fitness:

Four rounds for time of:
400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches
24 V-Ups or Ab-Mat Situps

 

Performance:

Four rounds for time of:
400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
12 Toes to Bar

Time cap of 18 Minutes.

 

Mobility:

Banded Hamstrings

Roll Posterior

Couch Stretch

 

 

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin