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FRIDAY 190913

Warm-up:

Individual…

Bike 2 minutes
Banded Hamstrings

Group…

Three Sets of:
Assault Bike x 30 seconds
Static Hang x 30 seconds
Banded Good Mornings x 30 seconds
Rest 30 seconds

Then…

Strength and Skill:

Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 65% or 1-RM

Reset the barbell every time on the floor…do not perform these touch and go.

Fitness:

In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:
25 Double Kettlebell Deadlifts
50-Foot Front-Racked Kettlebell Walking Lunges
100-Foot Double Kettlebell Overhead Carry
150-Foot Double Kettlebell Farmer’s Carry

If you don’t have a training partner for this session, use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.

Performance:

In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:
25 Double Kettlebell Deadlifts (24/16 kg)
50-Foot Front-Racked Kettlebell Walking Lunges (24/16 kg)
100-Foot Double Kettlebell Overhead Carry (24/16 kg)
150-Foot Double Kettlebell Farmer’s Carry (24/16 kg)

*The length of the rig is 40 feet so we will setup cones to mark 50 feet.  Please use that marker to layout the workout.

If you don’t have a training partner for this session, use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.

Mobility:

Roll posterior
Banded Hamstrings
LAX to feet

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