Friday 9/8/17

Friday 9/8/17

Level 1/2 Test – Monday, Sept 11th @ 7pm. We have our eyes on a few people that are ready to test. Hope to see your name on the signup roster.

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Level 0/1
3x
10 Swings
1/1 Getup

Strength
30 minute limit

Levels 3/4

Deadlift
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 3 at 50%
1 x 3 at 60%
5 x 3 at 65%

Level 2

Deadlift
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
2 x 3 at 55%
3 x 3 at 65%

Level 0/1

5x
5 Double Kettlebell Sumo Deadlift (hold for 2 full seconds at lockout)
5/5 Single Kettlebell High Pull
10 Box Jumps
30 second Reverse Table
30/30 Hip Flexor Stretch
Rest

Conditioning

5x
Sled Push
Hanging Leg Raise

L4 – after each Sled Push, 5 Strict HLR then 5 Kipping Toes to Bar (without coming off the bar for all 10 reps)
L3 – 10 Unbroken T2B or K2E
L2 – 10 Hanging Leg Raise/Knee Tuck
L0/1 – 10 Hanging Knee Tuck