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Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Deadlift (Week 7)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 5-5-5-5-5 (+5-10lbs from previous week)
Notes: 75% work was based off current 5-rep max established on 07.07.2017.
Post loads to comments.
“WOOF!”
Complete for time
Run 800m
Then 3 rounds of
12 x Ring Rows
24 x Slamball (40/20)
48 x Air Squats
Post times to comments.
245#.
13:24 Rx.
Deadlifts: 160#
WOOF!: 17:18 Rx
“Woof!” : 14:48 (Elevated Push ups/20 Slamball )
Deadlift: 205#
“Woof!”: 22:28 Rx’d