DB DEADLIFTS AND LUNGES
5 siutcase DB deadlifts/side
10 DB goblet squats
10 DB deadlifts
8 DB front rack lunges
10 DB deadlifts
RUNNING
3x100m increasing
1 set:
9 DB deadlifts
7 DB lunges
200-m run
RX
6 rounds for time:
12 DB deadlifts (35/50 lb)
9 DB front rack lunges
200-m run
– Use two DBs.
INTERMEDIATE
6 rounds for time:
12 DB deadlifts (20/35 lb)
9 DB front rack lunges
200-m run
– Use two DBs.
BEGINNER
6 rounds for time:
12 DB deadlifts (20/15 lb)
9 DB front rack lunges
200-m run
– Use two DBs.
INTENDED STIMULUS
12:00-15:00.
Deadlifts and lunges each unbroken.
Lunges performed in place.
Runs in 1:10 or less.
High degree of movement interference in the lower body.
3 sets: 8 Minute to complete
100-ft. single-DB overhead walk/arm (35/50 lb)
– Use DBs from workout.
Beginner: Scale load as needed.
Intermediate: As prescribed.
Advanced: Increase load as desired.
2-3 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)
8 sets Tabataof Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
n a 5:00 clock
20 Jumping Jacks
10 good mornings
5 tempo push ups
6 Samson stretch lunges
5 BP Conter balance squats