16 Aug 2016

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