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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