Warm-up Drills
I. Run 2-400m
II. Dynamics
-Tall Duck Walk & Walking Calf Raises
-Pike Walk & Spiderman Lunges
-Scorpions & Seal Stretch
III. Mobility
-Low & High Hammies
-Front Rack
-Leg Back & Across
-Couch Stretch
-Fig4 + Back Bridges
Impact/Focus: “23.4 E.P.”
Establish the best possible weight for the following weightlifting complex.
Use up to 7 total attempts vs. 14:00
Find a one rep max for the following complex:
1 x Deadlift
1 x Clean
1 x Hang Clean
1 x Jerk
Post scores to comments.
“Three Sixty”
Complete for time, partitioning as needed
Row 60kcal
60 x Burpees
60 x Box Jump Overs (24/20”)
Post scores to comments.
