Warm-up:
Individual…
Row 500m
15 Leg Swings
15 Hollow Rocks
Group…
20 Good Mornings
10 Inch Worm Push Ups
10 Cossack Squats
Zombie Deadlift Review
Strength and Skill:
Deadlift
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 3 reps
Set 5 – 2 reps
Set 6 – 1 rep
Rest 2-3 minutes between sets
Take 15 minutes to complete.
Fitness:
Every minute, on the minute, for 10 minutes:
6 Russian Kettlebell Swings (heavy)
6 Burpees
Performance:
Every minute, on the minute, for 10 minutes:
3 Deadlifts @ 80-85% of today’s heavy single
6 Burpees Over the Barbell
Mobility:
Banded Hamstrings
Roll Posterior
LAX to Glutes and Plantar Fascia
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