Mobility: Hip Mobility (before deadlifts) Ankle Mobility (before the Metcon).
Skill Practice Warm Up: Single leg Romanian Deadlift with a kettlebell or dumbbell. 5 reps per leg for 5 sets with increasing weight (if possible), keep it moderate and really feel the stretch. No rotating the hips!
2 – 2 – 2 – 2 – 2 – 2
Metabolic Conditioning Workout: “Death by 10m Going Prone”
Start by laying chest down on the ground. The first minute stand up and sprint 10 meters. The second minute, stand up and run 10m, lay down, then stand up and run 10m. The third minute, stand up and run 10m and lay down three times. Continue until you are not able to complete the allotted number of 10m intervals with the lay downs before the minute is up. Your chest must be on the floor at the start of each minute.
Record total number of rounds completed, plus any additional 10 m sprints completed as part of a partial final round.
Compare To: 2012 – 09 – 20
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