Thursday, May 17, 2018

WARM-UP:
3x
1:00 banded hamstring stretch 
2:00 bottom of the squat hold 
1:00 lacrosse ball in glutes 
20 single-leg dumbbell deadlift each side 

STRENGTH:
Deadlift

CONDITIONING:
Advanced
AMRAP in 12:00
5 deadlifts*, 225#/155#
10 barbell shrugs, 225#/155# 
15 double-unders 

Intermediate
AMRAP in 12:00
5 deadlifts*, 185#/135#
10 barbell shrugs, 185#/135# 
10-15 double-unders 

Beginner
AMRAP in 12:00
5 deadlifts*, 55#-95#
10 barbell shrugs, 55#-95# 
15 pogos 

* No mixed grip allowed

ACCESSORY:
Advanced
4x
10 rower seat rollouts
10 weighted sit-ups 

Intermediate
3x
10 rower seat rollouts
10 weighted sit-ups 

Beginner
3x
1:00 long plank
10 sit-ups 

MOBILITY:
3x
2:00 lacrosse ball in traps
1:00 foam roll back 
1:00 banded lat stretch each side 

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