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