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TUESDAY 180213

Warm-up:

Individual…

Row or Bike

20 Banded Good mornings

Monster Walks

Group…

Butt Kickers Down

High Knees Back

Zombie Walks Down

Flamingo Walks back

Ostrich Walks Down

Side Lunges back

10 KB Swings

10 Single leg Deadlifts with KB

Review the Zombie Deadlift….

 

Strength and Skill:

Six sets of:
Deadlift x 3 reps @ 75% of 1-RM Deadlift
(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)
Rest 3 minutes

take 20 minutes to complete

 

Fitness:

For time:
40 Russian Kettlebell Swings (heavy)
20 Burpees
30 Russian Kettlebell Swings
15 Burpees
20 Russian Kettlebell Swings
10 Burpees

Performance:

Complete rounds of 21, 15 and 9 reps for time of:
Hang Power Clean (115/75 lbs)
Bar-Facing Burpees Over the Barbell

10 minute cap

 

Mobility:

Banded Hamstings

Wall Splits

Roll Posterior

LAX Plantar Fascia

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