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Friday

Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation

Then "Tabata " Core Alternate 8 Sets of:
:20 Bicycle crunches
:10 Rest
:20 Various banded pull/press aparts

2 sets of:
15 toe-taps to target
10 good mornings (vary good morning each round: wide stance, narrow stance, staggered stance, etc.)
5 consecutive step-ups/leg
5 jumps to target (medium height)

DEADLIFT REVIEW & BUILDUP
1 set:
5 coach-led deadlifts (empty bar)
5 athlete deadlifts
5 coach-led touch-and-go deadlifts (light load)
5 athlete touch-and-go deadlifts

2 sets:
5 coach-led touch-and-go deadlifts (light-moderate load)
5 athlete touch-and-go deadlifts

BOX JUMP-OVER REVIEW
1 set:
5 box jumps
5 box jump-overs (box facing)
5 box jump-overs (lateral)

MINI ROUND
2 set:
4 box jump-overs
4 deadlifts (above work out weight)

Metcon
Metcon (Time)
RX
For time:
3-6-9-12-15-15-12-9-6-3:
Deadlifts (105/155 lb)
Box jump-overs (20/24 in)
– Athletes stand at the top of the box and step down.

INTERMEDIATE
For time:
3-6-9-12-15-15-12-9-6-3:
Deadlifts (75/115 lb)
Box jump-overs (20/24 in)
– Athletes stand at the top of the box and step down.

BEGINNER
For time:
2-4-6-8-10-10-8-6-4-2:
Deadlifts (55/75 lb)
Box step-overs (12/20 in)
– Athletes stand at the top of the box and step down.

NTENDED STIMULUS
Finish the workout in 11:00-15:00.
Fast pace at the start, steady in the middle, and faster pace at the end.
Light load on the deadlifts, which can be unbroken up through most of the rounds.
Make sure to stand at the top of each box jump-over and step down between reps.
Practice performing large sets to build stamina in the deadlift.

Finisher
Metcon
4 sets:
:30 side plank/side
1:00 BB-DB-KB sit-ups

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