Warm-up:
Individual…
Bike 3 minutes
20 Banded Good Morning
Group…
4 laps jog around the rig
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3
Review the deadlift and HSPU/DB Press
Strength and Skill:
Deadlift x 15 reps @ 2 sec descend
Rest 15-20 seconds
DB Press or Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2 sec descend
Rest 15-20 seconds
DB Press or Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2 sec descend
Rest 15-20 seconds
DB Press or Handstand Push-Ups x Max Reps
Fitness:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Kettlebell Swings
10 Kettlebell Push Press (5 each arm)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
Performance:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps (24″/20″)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
Mobility:
Lax to traps and shoulders
Banded Shoulders
Couch Stretch
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