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FRIDAY 180629

Warm-up:

Individual…

Bike or Row

Crossover Symmetry

10 KB Single Deadlifts

Group…

Zombie Walks Down

Bear Crawl Back

Pigeon Stretch each side

Monster Walks

10 Squats

Samson Lunges Down

Ostrich Walks Back

Review the Zombie Deadlift

Take 5 minutes to build to starting set

 

Strength and Skill:

Every 3 minutes, for 18 minutes (6 sets):

Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 3-5 reps @ 85%

 

Fitness:

Three rounds for time of:
7 Strict Pull-Ups
14 Push-Ups
21 Kettlebell Swings

 

Performance:

Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Push-Ups

Time cap of 12 minutes.

 

Mobility:

Banded Hamstrings

Mash Lats

LAX to Pecs

Roll Posterior

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