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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