Mobilize, then:
Warm-Up Primer
Three rounds at 65-70% effort of:
400 Meter Run
5 Dumbbell Cuban Press
60 second Plank Hold from Elbows
10 Bird Dogs per side
10 Empty Barbell Good Mornings
A.
Six sets of:
Deadlift x 3 reps @ 83-85% of 1-RM Deadlift
Rest as needed
B.
Complete as many rounds and reps as possible in 20 minutes of:
“The Chief”
3 Power Cleans
6 Push-Ups
9 Air Squats
Followed by. . .
400 meter Run
*Add one round of “The Chief” after every 400 meter run so it should look like this::
One round of “The Chief”
400 meter Run
Two rounds of “The Chief”
400 meter Run
Three rounds of “The Chief”
400 meter Run. . .etc
35-54: 135/95 lbs
55+: 95/65 lbs
C.
Three sets of:
5-7 Glute Ham Raises @ 3011*
Rest 45 seconds
20 Reverse Snow Angels (slow and controlled)
Rest 45 seconds