Day 54: Training Log

Warm up / Preparation:

• Run 1 minute
• skip 90 seconds: some of you are working on DU… keep after it, you’re almost there!
• Get a partner: alternate the warm up exercises with a partner, carrying a rage ball
• 10 lunge steps
• 10 squats
• 10 each opener/closer walk
• 10 OH press
• 5 toe touches
• 5 push ups (1 hand on ball)
• 5 squat hops
• Then, together, perform leg swings in 2 planes (do not hold the rage ball for these)
• Stretch, bands, rollers, etc as necessary

Strength Component: Deadlifts

• Warm up set of 10-12 reps
• 3 x 10 @ ~55% 3RM (as we have done all week, challenge yourself in the final set of 10)
• After each set: 5 drop squats (use a body bar or empty Olympic bar) + 5 A-skips each leg + 3 full ROM toe touches

Workout:

Complete 3 rounds of the following:

• Burpee broad jump to the west doors (to the carpet at least) then jog back
• 15 KB swings
• 4 renegade rows per arm
• 3 single hand KB snatch each arm

Core strength:

• plank 1 min – 10 jacknives – 10 leg raises or KU or K2E or T2B