WARM-UP
2 ROUNDS
5/5 LEG SWINGS
5/5 SINGLE LEG HIP CIRCLES*
5/5 SINGLE LEG GOOD MORNINGS
5 LUNGE + LUNGE + SQUAT
*PULL ONE KNEE INTO CHEST AND CIRCLE IT OUT WIDE; 5 ON EACH LEG OR 10 ALTERNATING.
INTO…
400M RUN
5 ABOVE THE KNEE DEADLIFTS
10 WALL BALL DEADLIFT
15 GLUTE BRIDGE MARCHES
STRENGTH
2X3 (2111)
2X3 (1111)
1X3 (10X1)
DEADLIFT*
*FIRST 2X3MOD-HEAVY / SECOND 2X3 HEAVY / 1X3 HEAVY +
TEMPO
1ST NUMBER IS DOWN PORTION
2ND NUMBER IS DOWN POSITION
3RD NUMBER IS UP PORTION
4TH NUMBER IS UP POSITION
WORKOUT
ON A 5:00 RUNNING CLOCK…
400M R
20ALT. BACK RACK LUNGES (135/95)995/65)
MAX WALL BALL SLAMS IN REMAINING TIME
-REST 2:00-
ON A 7:00 RUNNING CLOCK 800M RUN
40ALT. BACK RACK LUNGES (95/65)(65/45)
MAX WALL BALL SLAMS IN REMAINING TIME
(SCORE IS TOTAL WALL BALL SLAMS)
