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TUESDAY 170321

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

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