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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