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MONDAY 180813

Warm-up:

Individual…

Run or Bike

10 Jefferson Curls with light KB

15 Banded Good Mornings

Group….

Russian Walks Down

5 burpees

High Knees Back

Downward Dog hold

5 Inch place Inch worms with Push ups

Review Deadlift Setup

Take 6 minutes to build to 50%

 

Strength and Skill:

Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

Take 14 minutes to complete

 

Fitness:

Five rounds for time of:
18 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
9/6 Calories of Assault Bike

 

Performance:

Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)

Time cap of 15 Minutes.

 

Mobility:

Roll Posterior

Banded Hamstrings

Couch Stretch

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