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FRIDAY 180420

Warm-up:

Individual…

Row or Bike

Box Top pigeon

12 High Box Step up

Group…

200m Jog

Samson Lunges Down

Zombie Walks Back

12 Waiter Bows

10 Squats

10 Scorpions

10 KB Swings

10 In place Goblet Lunges

Review Deadlift and warm up

 

Strength and Skill:

Every 2 minutes, for 12 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Set 6 – 3-5 reps @ 85%

 

Fitness:

Five rounds for time of:
400 Meter Run
20 Walking Lunges with KB/DB Farmer’s Carry

Performance:

Five rounds for time of:
400 Meter Run
20 Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)

Time cap of 18 minutes.

 

Mobility:

LAX to Glutes and Plantar Fascia

Roll Posterior

Banded Hamstrings

 

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