8 Shuttle Runs (turf to rig and back)
Toy Soldier Walk to Rig
8 Shoulder Scapular Wall Slides
Walking Hip Cradle Back to Turf
8 Shuttle Runs
Walking Alternating Quad Stretch w/reach to Rig
8 Hanging Scapular retractions
Crab Walk Back to Turf
20 Banded Pull-throughs
3 Position Lower Body Band Stretch
20 Cat Cows
20 Alternating Scorpions
Review the Deadlift and discuss common faults.
Then use 5 min to perform a few sets of light Deadlifts with warmup loads.
With an 18 Min Running Clock, Build to a heavy set of 3 Deadlifts
5 Minute AMRAP:
10 Power Snatches
10 Toes To Bar
Rest 2 Minutes then:
5 Minute AMRAP:
10 Overhead Squats
10 Toes To Bar
P – 95/65
L – 75/55
F – 55/45
EMOM x 12
A – 8-10 GHD Back Extensions
B – 1 Heavy Sled Push or 3 Plate Pushes Down and Back
(plate push https://www.youtube.com/watch?v=aybS6aX3o3k)
C – 6-8 Light Good Mornings