Warm-up:
Individual….
Row 500m
15 Leg Swings
15 Back Extensions on GHD
Group….
15 Banded Good Mornings
15 Scorpions
15 Supermans
Waiter walk Down/Back with DB
Zombie Setup Review
Strength and Skill:
Deadlift
*Set 1 – 65% x 6 reps
*Set 2 – 75% x 4 reps
*Set 3 – 85% x 2 reps
*Set 4 – 90% x 1 rep
*Set 5 – 95% x 1 rep
*Set 6 – 100% x 1 rep
Rest 2 minutes between sets. Take 15 to complete.
***If you did 17.4 and are still feeling the deadlifts, just build to a heavy single for the day, listening to your body.
Fitness:
Three rounds for time of:
400 Meter Run
20 Alternating Reverse Lunges with Kettlebells
20 V-Ups
Performance:
Three rounds for time of:
400 Meter Run
40 Double-Unders
20 Alternating Reverse Lunges with Kettlebells (24/16 kg)
14 Minute time cap.
Mobility:
Banded Hamstrings
Roll Posterior
Mash Calves/Achilles