Warm-up:
Individual…
Row or Bike
Pigeon Stretch each Side
10 Single Leg Deadlifts with KB/DB
Group…
200m Jog
Zombie Walks Down
High Knees Back
Monster Walks
10 Jumping Lunges
10 Scorpions
12 Waiter Bows
Review the Deadlift
Strength and Skill:
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.
Take 15 minutes to complete
Fitness:
For time:
50/35 Calories of Assault Bike (or 60/40 on Concept 2 Rower)
50 Kettlebell Swings
30-Lunges with KB/DB Farmer’s Carry
Performance:
For time:
50/35 Calories of Assault Bike (or 60/40 on Concept 2 Rower)
50 Pull-Ups
40-Lunges with KB/DB Farmer’s Carry (50/35 lbs)
Time cap of 14 minutes.
Mobility:
Mash Quads
Figure Four to Glutes on Foam Roller
Roll Posterior
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