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WEDNESDAY 191204

Warm-up:

Individual..

Row or Bike 3 minutes
12 Banded Good Mornings

Group….

Coaches Choice

 

Strength and Skill:

Tempo Deadlift
Build to a Moderate Single
*Tempo: 5 Seconds Up & Down

Take 14 Minutes to accomplish.

Fitness:

Five rounds for time of:
24 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
12 Burpees

 

Performance:
For Time:
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)

Time cap of 14 minutes.

Mobility:

LAX to Glutes and Feet
Roll Posterior
Mash Quads

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