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MONDAY 190513

Warm-up:

Individual…

Bike 3 Minutes
Couch Stretch on the wall

Group…

Monster Walks
Zombie Walks Down
Russian Walks Back
10 Hollow Rocks
10 Glute Bridges

Two Sets (with an empty barbell):

Romanian Deadlifts x 5
Supinated Grip Bent-Over Barbell Row x 5
Front Rack Alternating Reverse Lunges x 10

 

Strength and Skill:

Four sets of:
Barbell Hip Thrusts x 6 reps @ 2 sec descends
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 90 seconds

Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2 sec descend
Rest 90 seconds

Take 14 minutes to complete.

 

Fitness:

Three rounds for time of:
400 Meter Run
30 Kettlebell Swings

Performance:

For time:
21 Deadlifts (205/145 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run

Time cap of 14 minutes.

Mobility:

Roll Posterior

Banded Hamstrings

Figure four on roller

 

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