MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 single-arm KB deadlifts / arm
10 Good Morning ( empty barbell )
10 Sit Ups
200m Run

1 Round
10 single-arm KB swings / arm (eye level)
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Deadlift

4 Sets x 5 reps
Athletes should feel like they can perform at least 10 reps with the
weight they choose for the workout

1 Round
200m Run (Workout Pace)
10 Sit Ups
5 Deadlift (Workout Load)

CONDITIONING
“GOOD FRIDAY”*
3 Rounds For Time in a 30 min TC
1000m Run
50 Sit-ups
25 Deadlifts #83/60 Rest 2:00 between rounds

*compare to 15.04.22