Warm-up
Hamstring stretch
quad stretch
Mini wod
demo row technique: then 150 m row in less than 20 pulls
demo deadlift: then deadlift ladder
5×25
4×35
3×45
2×55
1×70
demo squat
5×15
3×25
1×35
demo swing
5×15
3×25
1×35
quad stretch
Mini wod
demo row technique: then 150 m row in less than 20 pulls
demo deadlift: then deadlift ladder
5×25
4×35
3×45
2×55
1×70
demo squat
5×15
3×25
1×35
demo swing
5×15
3×25
1×35
Metcon
KETTLEBELL HELL
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
KB Deadlifts
KB swings
KB squats
Row 200 meters between each round
Hooooo boy! this is a grinder and a doozy! it is all about the mental fortitude of the athlete. The warm up is designed to demo and find the proper weight for the workout. The athlete should be able to move the weight well with little rest, BUT should be a challenging to moderate weight to show them what they can do!! the row is designed to chill you out and catch your breath… that being said as you dip into lower numbers,this marathon will become a sprint!
Finisher
Much needed coach stretch!!