Warm-up:
Individual…
Row or Bike
12 Banded Good Mornings
Pigeon Stretch
Group….
200m Jog
Russian Walks Down
Butt Kickers Back
15 KB Swings
10 Single leg Deadlift with KB
10 Goblet Squats
Monster Walks with Bands
10 each side Samson Lunges in place
Review the Deadlift positions and take 5 minutes to build to 50% of 1RM Deadlift
Strength and Skill:
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.
Take 15 minutes to complete.
Fitness:
Complete as many rounds and reps as possible in 12 minutes of:
25 Kettlebell Swings
20 Wall Ball Shots
15 V-Ups or ABMat Situps
Performance:
Complete as many rounds and reps as possible in 12 minutes of:
30 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
Mobility:
LAX to Glutes
Mash Quads
Cobra Pose
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