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MONDAY 190311

Warm-up:

Individual…

Row or Bike

12 Banded Good Mornings

Group…

Run down and back 3 times

10 Cat Cows

on All fours:  Thoracic rotations 10 total

Downward Dog focusing in calves

Russian Walks Down

Ostrich Walks Back

10 Banded lat Pulldown from the rig

2 rotations:  15 sec plank, 15 sec side plank, 15 sec side plank

Review the Deadlift and take 7 minutes to build up and warm up box jumps

 

Strength and Skill:

Four sets of:

Deadlift x 4-6 reps @ 3 sec descend
Rest 20 seconds

Tall Box Jumps x 10 reps
Rest 3 minutes

Take 15 minutes to complete.

 

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Burpees
15 Kettlebell Swings

 

Performance:

Complete as many rounds and reps as possible in 10 minutes of:
10 Deadlifts (225/155 lbs)
10 Burpees Over the Barbell
10 Chest-to-Bar Pull-Ups

 

Mobility:

Mash calves and Achilles

Roll Posterior

Mash Lats

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