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WEDNESDAY 200115

Warm-up:

Individual…

Foam Roll Posterior
20 Good Mornings

Group….

Followed by…

Four Sets (alternate sides to complete 2 sets on each side):

Kettlebell Good Mornings x 10
Waiter Carry x Down and Back
Single-Arm Kettlebell Deadlift x 5
Suitcase Carry x Down and Back
Single-Leg Kettlebell Deadlift x 5

Then…

Strength and Skill:

Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 1 rep @ 90-95% of TRAINING 1-RM

A training 1-RM is the weight you can move successfully without mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (step down)
10 Strict Knees to Elbows or Hanging Leg Raises
10 Alternating Reverse Lunges

Performance:

Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (24″/20″ – step down)
10 Toes to Bar
10 Alternating Reverse Lunges (50/35 lb Goblet hold)

Mobility:

Banded Hamstrings
Roll Posterior
Pigeon Stretch

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