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MONDAY 181203

Warm-up:

Individual…

Row or Bike

15 Banded Good Mornings

Group…

200m Jog

High Knees Down

Butt Kickers Back

10 Leg Swings per side

10 Waiter Bows

10 Wide Stance reach thru’s

Review points of performance for the deadlift

Take 5 minutes to build to a working set

 

Strength and Skill:

Five sets of:
Deadlift x 5 reps @ 2 sec descend

Rest 2 minutes

Keep all sets above 75% of your 1-RM.

Complete in 12 minutes

Fitness:

Five rounds for time of:
400 Meter Run
25 Kettlebell Swings

 

Performance:

Five rounds for time of:
400 Meter Run
40 Double-Unders
10 Deadlifts (225/155 lbs)

Time cap of 20 minutes.

 

Mobility:

Roll Posterior

Mash Calves/Achilles

Banded Hamstrings

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