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WEDNESDAY 200527

Warm-up

90 sec on the machine
Banded Good Mornings x 20 reps
Russian Step-Ups x 5 each leg on the box
10 Samson Lunges in place
Reverse Lunges 10 per leg
10 Squats

Grab a barbell and walk through the deadlift setup
10 Barbell Deadlifts

Take 7-8 minutes to begin building to a working load on your deadlift and setup your box


Strength and Skill

Four sets of:

Deadlift x 4-6 reps @ 3 sec descend (reset grip on each rep)
Rest 20 seconds

Tall Box Jumps x 10 reps
(jump high, land soft, then step back down)

Rest 3 minutes

Take 16 minutes to complete- record heaviest Deadlift set.


FITNESS 200527

Complete as many rounds and reps as possible in 10 minutes of:

15/10 Calories of Rowing
15 Kettlebell Swings
20 Goblet Hold Alternating Reverse Lunges


PERFORMANCE 200527

Complete as many rounds and reps as possible in 10 minutes of:

15/10 Calories of Assault Bike
10 Power Cleans (95/65 lbs)
20 Front-Racked Alternating Reverse Lunges (95/65 lbs)


At Home- Run + Core

Complete as many rounds and reps possible, performed at 75-80%, in 30 minutes of:

200 Meter Run
60 seconds of Front Leaning Rest/ Plank
200 Meter Run OR 50 Mountain Climbers
30 Supermans
200 Meter Run
15 Side Plank Reach Throughs Per Side
200 Meter Run OR 50 Mountain Climbers
30 Single-Arm Back Pack Cleans (15 each side)


Mobility

Roll Quads and Posterior
Pigeon Stretch
Cobra Pose

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