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FRIDAY 190705

Warm-up:

Individual….

Row 500m
12 Waiter Bows

Group….

200m Jog
Downward Dog + Upward Dog poses
Lunge Matrix x 5 steps to each position
Pronated Hang x 60 seconds
Banded Good Mornings x 15 reps (increase your speed as you go)

Followed by…

Take 10 minutes to build to the weight you plan to use for the workout.

Fitness:

Complete as many rounds and reps as possible in 24 minutes of:
8 Deadlifts or Double Kettlebell Deadlifts
16 Toes to Bar or Hanging Leg Raises
24 Lunges with DB/KB Farmer’s Carry
32 Push-Ups

Performance:

Complete as many rounds and reps as possible in 24 minutes of:
8 Deadlifts @ 70-75% of 1-RM
16 Toes to Bar
24 Lunges with DB/KB Farmer’s Carry (32/24 kg)
32 Push-Ups

Please note number of rounds and reps, and weight used for the deadlift.

Mobility:

Roll Posterior
Banded Hamstrings
Couch and Cobra Stretches

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