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MONDAY 190617

Warm-up:

Individual…

Row 500m
Crossover Symmetry

Group….

200m Jog
Couch Stretch each side
Pigeon Stretch Each Side
15 Waiter Bows
Samson Lunges Down
Russian Walk Back

Grab 2 KB’s and complete 10 Deadlifts at a moderate weight

Review the deadlift positions and setup….

 

Strength and Skill:

Build to a heavy sets of 5-3-1 of Deadlift

Take 15 minutes.

 

Fitness:

Complete as many rounds and reps as possible in 15 minutes of:
15 Burpees Over the Barbell/KB (lateral)
15 Deadlifts or 30 Single-Kettlebell Deadlifts
15 V-Ups

Performance:

Complete as many rounds and reps as possible in 15 minutes of:
15 Burpees Over the Barbell (lateral)
15 Deadlifts (225/155 lbs)
15 Toes to Bar

Mobility:

Mash Quads
Roll Posterior and IT Bands
Banded Hamstrings

 

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