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THURSDAY 190822

Warm-up:

Individual….

Row or Bike
15 Banded Good Mornings

Group…

200m Jog
Russian Walks Down
Zombie Walks Back
12 Waiter Bows
10 Russian Baby Makers
12 KB Swings
10 Single Leg KB Deadlifts

Grab a barbell to do a coach led hip hinge/deadlift warm up
Take 7 minutes to build up to working weight

Strength and Skill:

Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 5 reps @ 75%


Fitness:

Three rounds for time of:
400 Meter Run
30 Kettlebell Swings
30 Walking Lunges with Dumbbell Farmer’s Carry

Performance:

Three rounds for time of:
400 Meter Run
30 Walking Lunges with Dumbbell/KB Farmer’s Carry (50/35 lbs)
15 Devil’s Presses (50/35 lb DBs)

Time cap of 16 minutes.

Mobility:

Roll Posterior
Couch Stretch
Banded Samson Stretch

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