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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