11.15.2017
Warm up:
Run or row 400m, then 2 rounds
10 Goodmornings (empty bar)
10 Alt lunges (backrack with empty bar)
10 Alternating high bridge
10 Plank up and down (hands to elbows)
Mobility:
- Posterior chain floss or smash with ball or roller (2’/side)
- Hips thrusters with Kettlebell 3×10
Strength/Stamina:
(20:00)
6 sets of:
6 Unbroken Deadlift (AHAP) + 8 air squats into high box jumps and step down (full range of motion, land softly)
Rest 2:00
Finisher:
For time:
40-30-20-10:
Alternating jumping lunges
20-15-10-5:
Back extension