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TUESDAY 170606

Warm-up:

Individual…

Assault Bike 2 minutes

20 Banded Good Mornings

15 Leg Swings

Group…

500m Row

10 Inch Worm Push ups

15 Hollow Rocks

Zombie Deadlift Setup Review

 

 

Strength and Skill:

Take 16 minutes and build to a heavy, but not necessarily 3-RM Deadlift

If you lose positioning or mechanics, your set is over.

 

 

Fitness:

Three rounds for time of:

7 Strict Pull-Ups
14 Push-Ups
21 Kettlebell Swings

Performance:

Complete rounds of 15, 12 and 9 reps for time of:

Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Push-Ups

Time Cap of 12 minutes.

 

Mobility:

Roll Posterior

Banded Hamstrings

Mash Lats

LAX to Pecs

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