Warm-up:
Individual…
Row 500m
Crossover Symmetry
15 Good Mornings
Group…
10 Leg Swings
10 Single leg bent over toe touches alternating
10 Dislocates
10 Matrix turns
Straight leg bear crawl down
High Knees Back
Review the Deadlift
Strength and Skill:
Four sets of:
Deadlift x 4-6 reps @ 3111
(open hands at the bottom of the deadlift, then close them and lift again)
Rest 20 seconds
Strict Handstand Push-Ups x Max Reps
(if you cannot get 8 reps or more, accumulate until you get 8 reps)
Rest 2 minutes
Take 16 minutes to complete
Fitness:
Three sets for max reps of:
45 seconds of Kettlebell Swings
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press
15 seconds or Rest
Performance:
Three sets for max reps of:
45 seconds of Kettlebell Swings (32/24 kg)
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press (95/65 lbs)
15 seconds or Rest
Mobility:
group 200m jog to cool down
Banded Shoulder/Lat Stretch
Partner PVC forearm smash
Roll Posterior
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