Warm-up:
Individual…
Row or Bike
12 Banded Good Mornings
Accumulate 25 KB swings- light
Group…
200M jog
Zombie walks Down
Butt Kickers Back
Ostrich walks down
High Knees Back
Banded Sprints down * 3 reps
Review the Deadlift and build to 70%
Strength and Skill:
Four sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed
Take 14 minutes to complete.
Fitness:
Three rounds for time of:
400 Meter Run
10 Strict Toes to Bar or Hanging Leg Raises
40 Walking Lunges with KBs or DBs
Performance:
Three rounds for time of:
400 Meter Run
20 Toes to Bar
40 Walking Lunges with 24/16 kg KBs or DBs
Time cap of 17 minutes.
Mobility:
Banded Hamstrings
Roll Posterior
Mash Quads
Upward Dog Pose to stretch hips and abs
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