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FRIDAY 190531

Warm-up:

Individual…

Banded Hamstrings
Row 500m

Group…

200M jog

Superman Hold 30 sec hold
Abmat Situps x 15 reps
Pronated Hang x 30-60 seconds
Russian Baby-Makers x 10-15 reps
Jefferson Deadlift x 10 reps

Followed by…

 

Strength and Skill:

Take 12 Minutes to build to a challenging Jefferson Deadlift

 

Fitness:

Four rounds for time of:
400 Meter Run
15 Kettlebell Swings
15 V-Ups

 

Performance:

Four rounds for time of:
400 Meter Run
10 Deadlifts (275/185 lbs)
15 Toes to Bar

Time cap of 18 minutes.

Mobility:

LAX to Plantar Fascia

Roll Posterior

Cobra Pose/Couch Stretch

 

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