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TUESDAY 190521

Warm-up:

Individual….

400m Jog
Crossover Symmetry

Group….

Coaches Choice

 

Strength and Skill:

Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3 sec descend (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3 sec descend (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps @ 2 sec descend
(staying with weight used last week – or around 80% of your 1-RM Deadlift)
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

 

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:
3 Strict Toes to Bar or Hanging Leg Raises
12 Kettlebell Swings
12 Alternating Reverse Lunges with Goblet Hold

 

Performance:
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Dumbbell Hang Power Cleans (50/35 lb DBs)
12 Alternating Reverse Lunges (50/35 lb DBs)

 

Mobility:

LAX to Glutes and Plantar Fascia

Roll Posterior

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