Fri 31st July

WARM UP

1 ROUND

• 50 Single Unders

• 50 Mountain Climbers

• 12 Reverse Lunges

• 12 Good Mornings Into...

1 ROUND

• 50 Single Unders

• 50 Mountain Climbers

• 12 Front Rack Reverse Lunges

• 12 Barbell Good Mornings

Into...

1 ROUND

• 50 Single Unders

• 50 Mountain Climbers

• 15 Tempo Deadlifts (1111)

STRENGTH

ON A 12:00 RUNNING CLOCK...

• 3x5 Tempo Deadlift (2121)*

Keep loading light to moderate.

(Score is Load)

WORKOUT

3-5 SETS*

• 12 "Library" Deadlifts (8055)**

• 50 Double Unders

-Rest :30 b/t Sets-

3 or 4 Sets if coach/athlete want to reduce volume and multiple options for weight **Library Deadlift is completely quiet touch to the ground, no dropping or slamming bar.

(Score is Time)

COOLDOWN

2 SETS

• 1:00 Cobra Stretch

• 1:30 Banded Hamstring (L)

• 1:30 Banded Hamstring (R)

(No Measure)