Warm Up: Lower body lift prep,shoulder prep week 4
achilles/calf/ankle mobility
RDL leg swings
Hamstring stretch with kettlebell off the box
Good mornings (no load)
WORK:
LUMBERJACK 20
20 Deadlifts (275/185)
Run 400m
20 KB swings (2pood/1.5 pood)
Run 400m
20 Overhead Squats (115/85)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24'/20')
Run 400m
20 DB Squat Cleans (45/30 each)
Run 400m
Rx2: With a partner, you will both run every 400 m but split the 20 reps btwn the 2 of you, Rx weight
Rx3: with a partner, both run 400m , split other reps and decrease weights
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