General Warm-Up
Three rounds (acsending effort on machine):
60 Seconds Machine of Choice
12 Alternating Cossack Squats
12 Alternating Prone Scorpions
and then …
Two rounds:
20 Single Leg Hip Thrust (10 reps per side)
10 Second Chin over the Bar Hold
A.
Three sets of:
Barbell Hip Thrusts x 5-6 reps @ 3011
Rest 15 seconds
Kipping Half Toes-to-Bar x 8-10 reps
Rest 90 seconds
B.
For time:
15 Toes to Bar
20 Dumbbell Deadlifts (50/35 lbs)
Row 750 Meters
20 Dumbbell Deadlifts
15 Toes to Bar
Rest 4 minutes and then repeat.
Goal: 7:00 rounds
Time cap: 9:00 per round
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