0:00-0:10
Warm up: 500m Row, Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets
Pre-Mobility: T-spine mobilization with foam roller
Health and Fitness
0:10-0:35
A. Three sets of:
A1. Deadlift x 6-8 reps each leg @ 3011, rest 60 seconds
A2. Pull up x 6-8 reps, Rest 60 seconds
0:35-0:55
B. AMRAP 7 mins 6 Pull-ups or Ring Rows 9 deadlifts 18 wall ball
Classic:
0:10-0:30
A. Every 90 seconds, for 15 minutes (10 sets):
Deadlift x 1 rep @ 80-95%
*Build over the course of the 10 sets.
B. 3 sets:
Weighted Pull up x 3-5 reps, Rest 2 minutes
0:30-0:55
C. Spring Fling 2016 Event 3
AMRAP 7 mins 6 Pull-ups 9 deadlifts (RX 225/185) (Sc 185/135) 18 wall ball (RX 30/20) (Sc 20/14)
0:55-1:00
C. Mobility: Foam Roll