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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