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MONDAY 171120

Warm-up:

Individual…

Row or Bike 2 minutes

15 Banded Good Mornings

Pigeon Stretch

Group…

15 Leg Swings

Ostrich Walks Down

Bear Walk Back

15 Squats

Butt Kickers Down

Zombie Walks Back

Review Deadlift

 

Strength and Skill:

Three sets of:

Deadlift x 4-5 reps
Immediately followed by:

Kettlebell Swings x 10-15 reps
(choose a heavy weight with which you can still maintain an explosive swing; focus on quick and powerful contraction of your glutes)
Rest 2 minutes

Complete in 15 mintes.

 

Haut Nutrition Challenge Retest day


Fitness:

500 Meter Row

then 3 rounds of:
10 Dumbbell Thrusters
10 Burpees

500 Meter Row

 

Performance:

500 Meter Row

then 3 rounds of:
5 Thrusters (155/105 lbs)
10 Burpees Over the Barbell

500 Meter Row

Time cap of 14 minutes.

 

Mobility:

Roll Posterior

Mash Quads

LAX to Glutes and Plantar Fascia

 

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