Warm-up:
Individual….
Row or Bike
12 Banded Good mornings
Accumulate 30 KB Swings
Group….
Butt Kicker Down
Zombie Walks Back
Ostrich Walks Down
High Knees Back
12 Trunk Twists
10 Waiter Bows
Forward fold hold
10 Scorpions
Review the Deadlift….
Strength and Skill:
Every 2 minutes, for 16 minutes (8 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Sets 6-8 – 2-3 reps @ 90%
Fitness:
Against a 2-minute running clock, complete as reps as possible of:
Row 300/250 Meters OR Bike 20/15 Calories
Max Reps of Burpees
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
Performance:
Against a 2-minute running clock, complete as reps as possible of:
Row 300/250 Meters
Max Reps of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
Mobility:
Banded Hamstrings
Roll Posterior
Couch Stretch
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