Warm-up:
Individual…
Row 500m
15 Leg Swings
15 Back Extensions on the GHD
Group….
15 Good mornings
15 Trunk twists
15 Matrix Turns
Ostrich Walks down
High Knees Back
Deadlift Review
Strength and Skill:
Deadlift
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 2 minutes between lifts
Perform these with PERFECT posture and mechanics.
Take 18 minutes to complete.
Fitness:
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps or Step-Ups
7 Burpees
7 Kettlebell Swings
Performance:
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (24/16 kg)
Mobility:
Roll Posterior
LAX to Glutes
Banded Hamstrings
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