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THURSDAY 170302

Warm-up:

Individual….

Row 500m

20 Banded Good Mornings

10 Scorpions

Group…

200m Jog

15 Hollow Rocks

Zombie Walks Down

Inch Worms Back

Deadlift review

 

Strength and Skill:

Deadlift

*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
*Set 6 – 95% x 2 reps

Rest 2 minutes between sets.

Complete in 18 minutes or less.

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:

Run 200 Meters
20 Mountain Climbers
10 Single-Arm Kettlebell Swings (Left Arm)
10 Single-Arm Kettlebell Swings (Right Arm)

Performance:

Complete as many rounds and reps as possible in 12 minutes of:

Run 200 Meter
15 Box Jumps (24″20″)
20 Russian KB Swings (70/53#)

Mobility:

LAX to Plantar Fascia

Roll Posterior

Banded Hamstrings

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