:40 row, bike, ski, run, or single under
:10 rest
: 30 Couch stretch L-R
2 sets:
10 alternating Spiderman stretch
10 alternating knee to opposite elbow in plank
10 sit-ups
10 staggered-stance good mornings/leg
20 jumping jacks
3 sets:
Athlete 1 | :20 row, bike, ski, or run
Athlete 2 | :20 alternating Spiderman stretch
2 sets:
10 staggered-stance good mornings/leg
20 double knee tucks in a plank
30 jumping jacks
BAR-FACING BURPEE REVIEW
2 sets
2 bar-facing burpees (Use the "step-down and up" technique.)
Rest :10
2 sets
2 bar-facing burpees (Use the quicker technique.)
Rest :10
2 sets
2 bar-facing burpees (Use the fastest technique.)
Rest :10
DEADLIFT REVIEW AND LOADING
3×5 technique reps
3×5 loading reps
PROVE IT
1 sets:
5-7 unbroken deadlift reps
2-3 burpees
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 155-lb Barbell
M: 225-lb Barbell
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 95-lb Barbell, may step over on burpees
M: 135-lb Barbell, may step over on burpees
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 125-lb Barbell
M: 185-lb Barbell
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 95-lb Barbell
M: 135-lb Barbell
:30 hamstring stretch/leg
:30 foam roll low back