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09.26.16

26
Sep

09.26.16

Warm Up: 2 rounds
Row 400m
20 lunges with foot flat on ground
10 skaters L+R=1
15 banded good mornings

Primer 6:00 EMOM
Psoas Pulse x 6-8 pulses per side with lacrosse ball
https://www.youtube.com/watch?v=jRTz1tP0i6k&index=16&list
Butterfly Stretch x :30
https://www.youtube.com/watch?v=Q4xp6Xsi9Dw&list
Russian Baby Makers x 10 reps

Skill: Deadlifts
10 reps @50% or 55%
10 reps @60% or 65%
6 reps @70% or 75%
8 reps @75% or 80%
6 reps @80% or 85%
4 reps @85% or 90%
rest in between sets should be 2-2:30 mins.

If Time Remains:
6 x 80yd sprint done as:
10 yd out 10 yd back
20 yd out 20 yd back
10 yd out 10 yd back
rest as neededIMG_4171

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