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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