AFFILIATE DAY 4

GENERAL WARM-UP (0:00-15:00)
1) 3 Rounds
75 Single Unders
10 Ring Rows
3 Wall Walks
10 V-ups
10 Single Leg DB Deadlift (5/side)
10 Overhead Squats with PVC
30 Second Samson Stretch per side or 10 IT Band Rolls per side

SKILL AND INSTRUCTION (15:00-20:00)
Deadlift Progression (video and points of performance are attached)
Do 3-5 reps of each progression and 5-10 reps of the full movement. Add in 5-10 reps of touch and go practice

TRANSITION AND BUILD UP (20:00-30:00)
4-5 rounds NOT for time of:
3 "Touch and go" Deadlifts (increase weight each round. The 4th or 5th round should be the weight being used for the workout or above the weight being used for the workout)
3 Wall Ball Shots

Workout: 30:00-45:00
5 Rounds
20 Wall Ball Shots (20/14 lb ball to 10/9' foot target)
10 Deadlifts (225/155)

INTENDED STIMULUS
This is sub 10 minute burner.

SCALING OPTIONS
1) Wall Ball Shot
The first 20 wall ball shots should be unbroken and take less than a minute. If this does not happen scale reps to 10-15 reps each round with the rx'd load or a lightened load

2) Deadlifts
The deadlift should not be extremely heavy today. The first 2 rounds should be able to completed unbroken with very short rest periods possibly occruing on rounds 3-5. Scale loads accordingly

45:00-60:00
Accumulate 3 minutes of a plank hold
Banded Hamstring Stretch, 90 seconds per side

Dean Xu