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MONDAY 180903

Warm-up:

Individual…

***You will warm up on your own (prep your hamstrings, lats, shoulders, calves)

400m Jog

12 Banded Good Mornings

5 In Place Inch worms

Zombie Walks

10 Squats

Butt Kickers

12 trunk twists

Review the movements and Take 5-8 minutes to build to working weights…..

 

Fitness:

Complete as many rounds as possible in 20 minutes of:
Single Arm Alternating DB Snatch, 6 reps
7 Burpee + 7 pull-ups
10 Heavy Kettlebell swings
Run 200 meters

 

Performance:

Rankel

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Hybrid Kettlebell swings, (70/53#)
Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

 

Mobility:

Roll Posterior

Banded Hmastrings

LAX to Plantar Fascia

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