Monday 03-26-18 S

Sunday, March 25, 2018

Warm Up: 

Rotational Low Back Work X 60 secs 

Lying Leg Raises X 30-60 secs  

Lying Knee Hugs X 30-60 secs 

Static into Dynamic Hip Flexor X 30-60 secs 

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Dynamic Drills: 

500/400 M Row or 400 M Run 

Slow Frankenstein Walks X GL  

Perfect Air Squats X 10  

Slow Spiderman Walks X GL 

Perfect Stationary Lunges X 10 per  

500/400 M Row or 400 M Run 

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Grab BB, WB, & 2 KBs or DBs... 

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Movement Prep/Skill: 

2 Rounds Under "Watchful Eye"   

5 Deadlifts @ 135/95  

10 Wall Balls @ 20/14  

5 Kettlebell Deadlifts @ 35/25-45/35 

10 Kettlebell Lunges @ 35/25-45/35  

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Workout: 

5 Rounds of: 
10 Deadlifts @ 155/105-185/125
20 Wall Balls @ 20/14 
10 KB Deadlifts @ 35/25-45/35 
20 KB Front Rack Lunges @ 35/25-45/35 
- feel free to use DBs instead of KBs
- the goal is to move well today  

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