Warm-up:
Individual…
Run 400m
20 Banded Good Mornings
15 Hollow Rocks
Group…
Inch Worms Down
High Knees Back
Karaoke down and back
Discuss Deadlift and warm up to working set
Fitness and Performance:
Workout as a tribute to Jackson Schuster’s send off
For time:
800m Run
27 Deadlifts (185/135#)
54 Sit-ups
600m Run
21 Deadlifts (185/135#)
42 Sit-ups
400m Run
15 Deadlifts (185/135#)
30 Sit-ups
200m Run
9 Deadlifts (185/135#)
18 Sit-ups
Skill:
With remaining time work on skill work and socialize…have fun!
Mobility:
Banded Hamstrings
Wall Splits
Cobra Stretch
Lax Glutes
Roll Posterior