Warm Up
2 Rounds
6 Alt T Push Ups
20’ Bear Crawl
15 Band Good Mornings
20’ Spider Crawl
3 Rolling Split Straddles
20’ Walking Lunge
Prep (12 min)
1×10 RDL w/ Bar
4×3 Deadlifts working up + practice 1-2 HSPU or scaled option
Met Con
In 6 Minutes
As Far as Possible in 6 Minutes
3 Deadlifts (M:315/275/225/185/135, W:203/183/153/123/93)
3 HSPU (scale to 6 DB Strict Press, M ½ BW, W1/3 BW combined)*
6 Deadlifts
6 HSPU
9 Deadlifts
9 HSPU
Continue adding 3 reps until time expires
Rest 6 Minutes
Then,
In 6 Minutes
As Far as Possible in 6 Minutes
3 Deadlifts (M:225/185/135/95, W:153/123/93/63)
15 Push Ups
6 Deadlifts
15 Push Ups
9 Deadlifts
15 Push Ups
Continue adding 3 reps to DL sets until time expires
Mobility
Band Hamstring Series
*6 DB Strict Press and 15 Push Ups each round, only DL Reps increase
Reminder:
Dry Needling with Dr. Paul G at U Street
7/21/18 from 9am to 12pm
