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FRIDAY 170210

Warm-up:

Individual…

Assault Bike 2 minutes

Accumulate 30 KB Swings moderate weight

15 Dislocates

Group…

15 Waiter Bows

10 Inch Worm Push ups

Deadlift warm-up

 

Strength and Skill:

Deadlift

*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps

Rest 2-3 minutes between sets.

 

Fitness:

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

 

Performance:

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

15 minute time cap

Mobility:

Roll Posterior

LAX to Glutes

LAX to Plantar Fascia

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