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FRIDAY 190208

Annoucements:

-Sign up for the Community Open by Feb 11th to grab your shirt!!

 

Warm-up:

Individual….

Bike 2 minutes

Monster Walks with Bands

Group….

200m Jog

5 Inch Worms in place

10 Hip Bridges

10 Hollow Rocks

10 Single Leg KB Deadlifts on each side

10 KB Swings

Review the Deadlift and get warming up with a bar

 

Strength and Skill:

Take 12-15 minutes and build to a heavy, but not necessarily 3-RM, Deadlift

 

Fitness:

Every minute, on the minute, for 15 minutes:
10 Lateral Jumps Over KB
10 Heavy Russian Kettlebell Swings

 

Performance:

Every minute, on the minute, for 15 minutes:
30 Double-Unders
3 Deadlifts

Load should be challenging, but without sacrificing sound mechanics. Don’t exceed 70% of today’s 3-RM.

 

Mobility:

Banded Hamstrings

Roll Posterior

Mash Calves/Achilles

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