MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
Then:
2 Rounds:
30s Samson Stretch each side
30s Alternating Samson Stretches
30s Squats Strech
SKILLS & SPECIFIC WARM UP
Deadlift
3 Rounds of: 1 Deadlift + 2 Burpees + 100mt Run
Rest 1 minutes, increase intensity & load every Round
CONDITIONING
“FLY LOW”
Ascending Ladder for 15:00:
1 Deadlift #85% 1RM,
3 Lateral Burpees
200mt Run
2 Deadlift #85%
5 Lateral Burpees
200mt Run
3 Deadlift #85%
7 Lateral Burpees
200mt Run
Continue Untill End of Time
Score is Rounds + Reps
For Deadlift Rx, use 1 Rm of 15.10.18
