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TUESDAY 180306

Warm-up:

Individual…

Row 500m

Crossover Symmetry

10 Hollow Rocks

Group…

Jog Down Down and Back

High Knees Down and Back

15 Waiters Bows

Butt Kickers Down and Back

Ostrich Walks Down

Zombie Walks Back

Banded Monster Walks

OH Plate Lunges Down and Back

Review the Zombie Deadlift Setup

 

Strength and Skill:

Every 2 minutes, for 16 minutes (8 sets):

Deadlift x 2 reps @ 80% of 1-RM Deadlift

 

Fitness:

Five rounds for time of:
18 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
9/6 Calories of Assault Bike

 

Performance:

Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)

Time cap of 14 minutes.

 

Mobility:

Banded Hamstrings

Roll Posterior

Lax to Scaps and Shoulders

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