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MONDAY 180430

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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