09.26.16

Warm Up: 2 roundsRow 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 https://www.youtube.com/watch?v=GiKENv5Rgqg&list=PLp0qJBUYU1zu26PXtrMzIsLNsuvptSKCE&index=1

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 needed