Warm-up:
Individual…
400m Jog
20 Banded Good Mornings
10 Scorpions
Group…
10 Inch worm Push ups
15 Hollow Rocks
High Knees Down
Butt Kickers Back
Partner banded Sprints Down and Back
Fitness:
Three sets of:
Deadlift x 6-8 reps
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds
Ab-Wheel Roll-Outs x 6-8 reps
Rest 45 seconds
WoD:
Complete as many rounds and reps as possible in 15 minutes of:
5 Dumbbell Man-Makers
100 Meter Run
10 Burpees
100 Meter Run
Performance:
Every 3 minutes, for 15 minutes (5 sets of):
Deadlift x 3 reps
Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
WoD:
Complete as many rounds and reps as possible in 15 minutes of:
Ground to Overhead x 10 reps (135/95 lbs)
100 Meter Run
Burpee Pull-Ups x 10 reps
100 Meter Run
Mobility:
LAX to Plantar Fascia
Banded Hamstrings
Roll Posterior
Banded Lats