Friday 03.09.2018

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Warm-up Drills
I. Row 2:00
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 Ladder
Warm up as needed before completing the following workload every :75 for 8 rounds total.

3 x Deadlift*
*Increase weight by 10-20lbs every round

Notes: Athletes will find an appropriate starting weight. Some suggestions are 105/135/155/185/225.

Post loads to comments.

Complete the following workload against 1:00 intervals. Repeat for 4 rounds total.

15 x Slamball (40/20)
20 x V-ups
20 x Wallball (20/14)
Rest 1:00

Notes: Should athletes not be able to complete the suggested reps in 1:00 they will work towards a max rep goal.

Post reps completed to comments.


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