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THURSDAY 171109

Warm-up:

Individual…

Skip Rope for 2 minutes

15 Banded Good Mornings

Roll Hamstrings and posterior

Group…

20 Trunk Twists

20 Waiter Bows

10 Scorpions

Ostrich Walks Down

High Knees Back

12 Goat baggers

Review Deadlift and begin building in weight

 

Strength and Skill:

Take 15 minutes to build to a heavy-ish 3-rep Deadlift

 

Fitness:

Five rounds of:
20 Kettlebell Swings
20 V-Ups
80 Single Unders

 

Performance:

Five rounds for time of:
10 Deadlifts (225/155 lbs)
10 Toes to Bar
40 Double Unders

Time cap of 16 minutes.

 

Mobility:

Roll Posterior

Banded Hamstrings

LAX to plantar Fascia

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