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01.30.17

30
Jan

01.30.17

deadlift

Warm Up
Lunge w/Twist
Walking Knee Hugs
Walking #4 stretch- grab knee, then ankle and pull in to body like the shape of a 4
High Knee
Running Buttkickers
Vertical Jumps x 8 reps

1 length lateral walk with band
15 banded air squats
1 length lateral walk with band
:30 fire hydrant Iso hold each side

Skill: Find today’s heavy Deadlift
Every 1:00 for 5:00
2 reps @ 60%
2 reps @ 65%
2 reps @ 70%
1 rep @ 75%
1 rep @ 80%
then…
Every 2:00 for 10:00
1 rep @ 85%
1 rep @90%
1 rep @ 90-95%
1 rep @ 95+%
1 rep @ 100+%

WOD:
5 Rounds
:30 work for max reps
:30 rest
Burpee box jumps
TTB

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