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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SATURDAY 200118

January 18, 2020

FRIDAY 200117

January 16, 2020

THURSDAY 200116

January 15, 2020