Warm-up:
400 meter run with sand bag
10 good mornings with bar
10 back squats with bar
15 SLR with abnominal
warm-up your deadlift
FMS personal drills
Strength:
Deadlift 3-3-3-3-3
80% of your 3 rep max for all 5 sets
Metcon:
15min AMRAP Ladder Style 2 Pull-Ups/2 OverHead Lunges (75/55) 4 Pull-Ups/4 Over Head Lunges 6 Pull-Ups/ 6 Over Head Lunges Continue up the ladder until you reach 15 mins.
Checkout or Cool Down: 10 min AMRAP
Hip Mobility
http://www.youtube.com/watch?v=r3GHHQl8CEU
1 Minute Adductor Stretch
1 minute Hamstring/Nerve Mobilization
30 reps of Triplnar hip Extension
5 hip circles each direction
repeat on the other side
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