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Dynamic Warmup & Mobility: Minute 0 – 20
Hips – take a ball and work through any sticky spots in the back pocket
Coaches’ Choice Group Dynamic Warm Up
Banded Walks, 30’ lateral + 30’ forward & backward

Strength: Minute 21 – 40
Deadlift 4 x 1 @ 85%
Session 9 of 12

Warm up with 1 set of 10 RDLs with an empty bar. Then begin to load up the bar with incremental jumps of 50-90 lbs depending on how heavy you need to get for your first working set.

If you complete your Deadlifts early due to a lighter load, spend some extra time with 2-3 sets of 8 – 12 Glute Hamstring Raises while the rest of the class finishes their 5 working sets.

Workout: Minute 41 – 60
8 Minute AMRAP of:
16 Wall Balls 14-9’ / 20-10’
8 Strict Chin Ups – Modify with a Band or Seated Pull-ups, or Scale up by holding Med Ball between your legs for some weighted Chin ups.


Complete 5 Rounds Starting Every 5th Minute.

10 Sumo Deadlift – Use a heavy Kettlebell or Possibly 2 Kettlebells to increase the load.
6-10 Strict Pull ups
10 – 15 High Wall Balls – Shoot the ball higher than you normally do.

Pick a rep scheme and stick to it.