Warm-up:
- Row 500m
- Samson stretch 10-15 secs each side
- 10 GHD situps
- 10 Strict pullups
- 10 Back extensions
- 15 Air squats
- Samson stretch 10-15 secs each side
- 10 GHD situps
- 10 Strict pullups
- 10 Back extensions
- 15 Air squats
WOD:
- Deadlift: 3-3-3-3-3
Followed by Mini-METCON:
3 RFT:
- 10 Toes to Bar
- 10 Kettlebell swings (eye level 53/35lb)
- 10 Toes to Bar
- 10 Kettlebell swings (eye level 53/35lb)
Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding
knees just below knee caps, press lumbar region into floor while gently
rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!