Friday

Warm-up
0:30 Hip Bridges
[Coach] athletes to reach full hip extension
0:30 Plank
0:30 Updog to Downdog
0:30 Active Spiderman
0:30 Left Side Plank
0:30 Right Side Plank
0:30 Standing Straddle Stretch
[Coach] athletes can walk hands back and forth between feet
0:30 Inchworm to Push Up
0:30 Alternating Quad Stretch

EMPTY BARBELL
10 Good Mornings
10 Stiff Legged Deadlifts
10 Deadlifts
[Coach] bar moves over the middle of the foot

LIGHTWEIGHT BARBELL
5 Deadlifts
[Coach] bar moves over the middle of the foot Knees go back to initiate deadlift Bar remains in contact with the body

5 Deadlifts
[Coach] bar moves over the middle of the foot Hips go back to initiate bringing the bar to the floor Bar remains in contact with the body

SPECIFIC WARM UP
FARMER’S CARRY
10 Double Dumbbell Deadlifts
[Coach] stand to full hip extension
0:20 Double Dumbbell Hold
[Coach] midline engaged

ABMAT SIT UPS
5 Slow AbMat Sit Ups
[Coach] butt stays in contact with the floor at all times
5 Workout Pace AbMat Sit Ups
[Coach] complete each rep with shoulders above hips and spine extended

Metcon (Time)
Fitness
5 Rounds For Time:
100 Meter Farmers Carry (35’s/25’s)
30 AbMat Sit-ups
10 Deadlifts (175/125)
Metcon (Time)
Performance
5 Rounds For Time:
100 Meter Farmers Carry (50’s/35’s)
30 AbMat Sit-ups
10 Deadlifts (225/155)