Mobility
Banded Hamstring Floss x 60 seconds per side
T-Spine Opener x 1-2 minutes
Activation
5-7 Windmills per side (light)
20 DeadBugs
20 Skydivers
Warm-Up
Three rounds of:
10-15 Single Leg Reverse Hypers (each leg)
*If you do not have access to a reverse hyper, perform single leg hip bridges.
100 Foot Farmer Carry
10 Double Kettlebell Deadlifts
A.
Three sets of:
5 Deadlifts @ 80%
Rest 2 minutes between sets
*Do not touch and go.
B.
35-54:
Five rounds for time of:
6 Deadlifts
50 Foot Dumbbell Front Rack Lunge
50 Double Unders
50 Foot Farmer Carry
35-49: 255/175 lbs; 50/35 lbs
50-54: 225/155 lbs; 50/35 lbs
55+:
Five rounds for time of:
6 Deadlifts
40 Foot Dumbbell Front Rack Lunge
30 Double Unders
40 Foot Farmer Carry
55-59: 185/135 lbs; 35/20 lbs
60+:
155/115 lbs; 25/20 lbs
C.
Three sets of:
Lateral Banded Monster Walk x 25 Feet each direction
Rest as needed
Single Leg Glute Bridge x 10-12 reps + 20 second hold on last rep
Rest as needed
Athlete Notes:
Today’s workout is a strong mix to give you a good full body burner. The deadlifts are heavy but shouldn’t be so heavy that you can’t go unbroken on them. The lunges will be a little tough but again we expect you to hang on here and go unbroken. The double unders, as always, plan to go unbroken but if you trip that is okay, just start right back up. The Farmers Carry needs to be fast. Take your breaks quickly between movements; 1-2 breaths and start right up. This isn’t a sprint, but we want smooth movement on each station and smooth transitions. Pick the most challenging part of the workout for you and stay focused on making that station the smoothest!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Run Option
Every 12 minutes, for 36 minutes (3 sets) of:
1600 Meters @ 90% Effort of 5k Run
Walk the remainder of the interval