WARM-UP

2 Round
40 Butt Kick
30 High Knees
20 One Leg Deadlift
10 Banded Glute
Bridge 2 sec Hold at
the top, put tension on
the band
5 Half Burpees

STRENGTH

STANDING LUMBO
PELVIC FLEXION TEST

 

Strength
Tempo deadlift
Every 1:30 for 5
rounds
5 deadlift al 55 % 1
reps max
No rebound

METCON

Amrap 16’
6 Deadlift
7 Burpees over the bar
10 KB American swing
200 meter run

RX 135/95LBS

KB 53/35LBS

INTERMEDIATE 95/65LBS

KB 35/26LBS

FITNESS 65/35LBS

KB 35/26LBS (RUSSIAN SWINGS)