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FRIDAY 190607

Warm-up:

Individual…

Accumulate 20/15 calories at a running pace
Folded Hamstring Stretch

Group….

Russian Baby-Makers x 10-15 reps
Waiter Bows x 10 reps
30 sec Plank Hold
Zombie Walks Down
Butt Kickers Back

With empty barbell…

10 Romanian Deadlifts
10 Deadlift
10 Sumo Deadlifts

Build to a working weight for DL or KBS

 

Fitness:

For time:
40/30 Cal on the Bike
80 Kettlebell Swings
40/30 Cal on the Bike

Performance:
For time:
50/40 Calories of Rowing on Concept 2
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing on Concept 2

Time cap of 12 minutes.

Strength and Skill:

Five sets of:
Barbell Hip Thrusts x 5 reps @ 2 sec descend
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 45 seconds
Band Pull-Aparts x 25 reps @ controlled tempo
Rest 45 seconds

Take 18 Minutes to complete.

Mobility:

Roll Posterior

Banded Hamstrings

 

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