Warm-up:
Individual…
Row 500m
15 Back Extensions on GHD
15 Hollow Rocks
Group….
20 Good Mornings
Deadlift Skill Warm-up for 10 minutes
Strength:
Deadlift for 16 minutes…
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 3 reps
*Set 5 – 80% x 3 reps
*Set 6 – 80% x 3 reps
Rest 2 minutes between sets.
Fitness:
Three rounds for time of:
Assault Bike 20/15 Calories
24 Russian Kettlebell Swings (heavy)
12 Box Jumps (20″)
*If a large class, have the first person start on the bike and conga line through the workout for 3 rounds each.
Performance:
“Christine”
Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20″)
Time cap 15 minutes.
Mobility:
Banded Hamstrings
Wall Splits
Roll Posterior
LAX to Plantar Fascia
Box Brief:
************Who’s ready for the Open Tournament?! Don’t forget Feb 1 is deadline to register…price increases after that date! Sign up sheet is next to the computer!
************Keep up with your consistency on the Paleo Challenge folks!