Warm-up:
Individual…
Row 500m
10 Yoga Push ups
10 GHD Situps
Group…
Banded Lat Stretch
20 Banded Good Mornings
Inch Worms Down
High Knees Back
Fitness:
Three sets of:
Deadlift x 6-8 reps @ 2 sec descend
Rest 60 seconds
Ab-Wheel or Barbell Rollouts x 8-10 reps @ 3 sec rollout 2 sec return
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds
WoD:
In teams of two, partners alternate rounds and complete 7 each of:
10 Kettlebell Swings
5 Strict Pull-Ups
Performance:
Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift
WoD:
In teams of two, alternate rounds and complete 7 rounds each of:
5 Deadlifts*
5 Chest-to-Bar Pull-Ups
*Load with approximately 65-70% of today’s heavy triple.
15 Minute time cap.
Mobility:
Banded Hamstrings
Roll Posterior
Mash Lats on Roller