Friday, December 1, 2017

***Cardio Load – 3:30 PM***

Warm-up
-On the Floor-
25 Jumping Jacks
20 Seal Jumps
10 Lying Straight Leg Raises/Side
10 Bent Knee Iron Crosses
5 Roll-outs
20 Alternating Calf Stretches
Wrist/Forearm Stretches
:30 Pigeon Stretch/Side
:30 Hurdler’s Quad Stretch/Side

-Foam Roll-
Upper Back
Mid Back
Lower Back

-PVC Pipe-
15-20 Overhead Internal Rotations
:30 Front Rack Stretch/Side
:30 Behind the Back Stretch/Side

-Discuss the RDL and Deadlift-

Strength
Romanian Deadlift
5 x 5 – Across

-or-

Deadlift
4 x 5 @ 75% – Rest 1:15

Conditioning
-12:00 AMRAP-
10-10-12-12-14-14-16-16-18-18-20-20-etc
Deadlifts (165/110) (Rx+ 205/135)
Ring Dips (Rx+ Strict)

Extra Credit
-10 Rounds-
30 Double Unders
2 Rope Climbs

Mobility/Recovery
-RomWOD/Foam Roll/Band Stretch/Passive Hang from Pull-up Bar

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