Dynamic warm-up | 8:00- Set a 7:00 clock.- Scale push-ups to the knees as needed.Movement // What to look for:20 jumping jacks // Arms straight.10 unweighted good mornings // Arch in the low back.5 tempo push-ups // Chest touching the floor.6 Samson stretch lunges // Driving the hips/knees forward.5 counterbalance squats // Hips back and knees out.
- RX -6 rounds for time:12 DB deadlifts (35/50 lb)9 DB front rack lunges200-m run- Use two DBs.
- INTERMEDIATE -6 rounds for time:12 DB deadlifts (20/35 lb)9 DB front rack lunges200-m run- Use two DBs.
- BEGINNER -6 rounds for time:12 DB deadlifts (20/15 lb)9 DB front rack lunges200-m run- Use two DBs.
Post-workout:3 sets:100-ft. single-DB overhead walk/arm (35/50 lb)- Use DBs from workout.
2-3 sets::30 lacrosse ball roll/foot:30 hamstring stretch/leg:30 sit and reach (straddle)