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MONDAY 190930

Warm-up:

Individual…

Row 500m
20 Banded Good Mornings

Group….

200m Jog
Russian Walks Down
12 Waiter Bows
Samson Lunges Down
Butt Kicker Back

With an empty barbell…

10 Romanian DL’s
10 Deadlifts

Review the Deadlift positions and begin building….

Strength and Skill:
Take 20 minutes to build to today’s 1-RM Deadlift

 

Fitness:

Complete as many rounds and reps as possible in 8 minutes of:
4 Strict Pull-Ups
8 Single-Arm Dumbbell Hang Clean & Jerks
8 Single-Arm Dumbbell Hang Clean & Jerks

 

Performance:

Complete as many rounds and reps as possible in 8 minutes of:
8 Pull-Ups
8 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lbs – Left)
8 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lbs – Right)

Mobility:

Banded Hamstrings
Roll Hamstrings and Posterior

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