What a beautiful day to be on the water ;)
Warm Up
Run 400m (spice it up and make it an indian run as a class!)
+
3 Rounds
20 Lateral hops
10 DL (95/65)
5 Hindu Push Ups
Mobility:
~ Dislocates/Gandalf
~ Adductor/Hamstring (with dowel)
~ Calf
~ Individual
Workout
A. Deadlift - heavy single
B. "Irrational Behavior"
Teams of two, complete for time:
50 Lateral Burpees
50 Deadlifts (275/185)
50 Box Jumps (30/24)
50 HSPU
C. Accessory Work
Tricep Kick Backs 3x8-10 reps
Lateral Delt Raises 3x10
Russian Twists 3x12-15