Happy Birthday Dashie the Rat Catcher!

Happy Birthday DASHIE!!!

-CFP

Monday

Coaches, be STRICT on the time here!

Warm-up: (10 minutes)

Warm-up those glutes and hamstrings, as well as the workout movements by doing the following:

20 Good mornings (empty bar)
15 Glute Bridges
15 Sumo Deadlift High Pulls
15 Push Press
15 Glute Bridges
20 Good Mornings

Strength: Week 4 Dimmel Deadlifts (15 minutes)

1). 2 x 30 Dimmel Deadlift (notice only 2 sets this week)

2). 10 seconds on, 10 seconds off Glute Bridge Holds (1 set only this week)
.
Make sure this is wrapped up at half past the hour!

Workout: Partner Fight Gone Bad (One person working at a time)

**In a big class, do teams of 3. Have teams start on different stations.

1 minute per station:

1. Wall-ball (20/14/ lb)
2. Sumo deadlift high-pull (75/55 lb)
3. Box jump (20 inches)
4. Push-press (75/55 lb)
5. Row (Calories)
6. Rest

Repeat 3 cycles

Score is total number of reps as a team!