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THURSDAY 180913

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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