05.19.2020
Warm up
2 rounds:
Run 200m
Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Half Kneeling single arm DB Press x 8 reps/side
Mobility
hip warm up https://www.instagram.com/p/B9Wyi1GHAdl/
mini-band at the gym
1. abduction x 8 each side
2. band kick backs x 8 each side
3. knee knockers x 8 each side
4. banded frog pumps x 16 reps
no mini-band
1. quadruped fire hydrants x 8 each side
2. quadruped kick backs x 8 each side
3. side lying hip bridges x 8 each side
4. frog pumps x 16 reps
Weightlifting
Deadlifts
every 2:00 for 8:00 (4 sets)
three deadlifts to the knee + deadlift
*pause 2 seconds at the knee each time and then a deadstop on the ground every rep.
WOD
"Radar"
400m run
9-12-15
DB deadlifts or barbell deadlifts 155/105
lateral burpees over the DB or barbell
800m run
15-12-9
DB deadlifts or barbell deadlifts 155/105
lateral burpees over the DB or barbell
400m run