WORKOUT OF THE DAY:
MOVEMENT PREP:
A. lax ball hamstrings, 1:00/side lax ball glutes 1:00/side
B. inchworm w/ t-spine mobility, down 5/side single leg glute bridge 5/side single leg RDL WGS, back
C. 200m run
D. broad jump, 3-5 attempts at a peak
STRENGTH:
Deadlift, 15:00 to find a peak of 1
-THEN-
2 clusters @ 90%
CONDITIONING:
"Tailpipe"
3 rounds each, with a partner: P1: run 200m P2: hold 2 KBs (53/35 per hand) in a front rack
Runs cannot start until KBs are in rack position. 1 round is complete when each partner has done their 200m run. If KBs come out of rack position, assess a penalty of equal time before that person can start their run, i.e. I drop the bells for 30s, I must remain in my front rack for another 30s after my partner returns before I can start my run.