Warm-up:
Individual…
Row 500m
Crossover Symmetry
10 Hollow Rocks
Group…
Jog Down Down and Back
High Knees Down and Back
15 Waiters Bows
Butt Kickers Down and Back
Ostrich Walks Down
Zombie Walks Back
Banded Monster Walks
OH Plate Lunges Down and Back
Review the Zombie Deadlift Setup
Strength and Skill:
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 2 reps @ 80% of 1-RM Deadlift
Fitness:
Five rounds for time of:
18 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
9/6 Calories of Assault Bike
Performance:
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)
Time cap of 14 minutes.
Mobility:
Banded Hamstrings
Roll Posterior
Lax to Scaps and Shoulders
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