WARM UP
200 mt jog; Then 2 rounds of:
20 mt walking Lunge with torso twist
100 mt Run
20 mt walking High Kick
100 mt Run
20 mt Walk On Toe Touch
100 mt Run
MOBILITY & SKILLS
Hips – Low Back – Deadlift
CONDITIONING
8 minutes to work up to a Deadlift 1RM
Rest 4 minutes
Then:
3 Rounds for Time
50 Double-Unders
10 Deadlift #75% 1RM
ACCESSORY WORK
Complete the following circuit for 5 rounds
Use a Bar for each movement
Adjust weights accordingly for each, set up more than one bar if available
12 Close-Grip Bench Press
15 Bicep Curl
12 Standing Overhead Tricep Extension
15 Reverse curl
