Monday, September 19th 2022

WARM UP

Calf Stretch and Calf and Tibialis Raises

into

2 Sets

200m Run

10 Dead Bugs

10 Glute Bridges

5 Squat Jumps

Into

Coach Led Mobility and Barbell Warm Up

STRENGTH

Deadlift 6 x

Sets 3/3/3/3/3/3

Every 2 Minutes

70%-85%

*all Deadstop

*should finish slightly higher than last week

GET FIT

For Time:

800m Run

60 Double Unders

40 Hang Power Cleans (115/75)(Rx+155/105)

60 Double Unders

800m Run

RECOVERY

Foam Roll Lower Back and Glutes x 5:00

Seated Straddle 2:00

Butterfly w/ hands under ankles 1:00