200m Jog
15 Dislocates
Standing PVC Lat and Shoulder Stretch

Static Hang x 30 sec

Followed by…

Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
10 Push Ups

10 Scap Pull ups
5 Kip Swings
5 Burpee Pullups

Review the Deadlift positions

Strength and Skill

Every 2 minutes, for 14 minutes (7 sets):

Deadlift x 3 reps @ 85% of 1-RM

FITNESS 200902

For time:
800 Meter Run
60 Kettlebell Swings
800 Meter Run


For time:
800 Meter Run
50 Chest-to-Bar Pull-Ups
800 Meter Run

Time cap of 15 minutes.

Coaching Note: This effort should be performed within a 12-13 minute time cap. Please adjust the number of pull-ups such that it is an appropriate volume for you in the course of this workout.

At Home Conditioning

Complete the following movements at 70% effort for 30 minutes:

200 Meter Jog
20 Mountain Climbers
20 Alternating Object Taps in Front Leaning Rest
10 Single-Leg Deadlifts (Right Leg – no weight)
10 Single-Leg Deadlifts (Left Leg – no weight)
Accumulate 60 seconds in a Hollow Hold


Mash Lats on Roller
Roll Posterior
Mash Quads on Roller

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