PNF Hamstring Stretch
20 Ring Row
30 DB Dead Walks (video)
Deadlift - 75% x 5 x 5
- No bounce, stay tight and lightly touch the ground.
- No belts, cut weight if unable to maintain solid midline
Clean - 75% x 3 x 5
- Perform dip-drive on last set.
3 Min Max Distance HS Walk
(regionals was 250')
If you've never done 20' unbroken:
- 4-5x 60s Nose and Toes on Wall.
- If too easy, add shoulder touches during hold.
21 Calorie Assault Bike
21 Burpees to 6" Target
3:30 Min Rest
- Record time for each round