April 21, 2025 – Performance

General Warm-Up
Three rounds (ascending 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
3-5 Low Bar Pull-Overs
Rest 90 seconds
B.
Full Effort
For times:
15 Toes-to-Bar
15 Deadlifts (185/125 lbs)
Row 1000 Meters
15 Deadlifts (185/125 lbs)
15 Toes-to-Bar
Rest 4 minutes and then repeat.

Full Victory
For times:
10 Toes-to-Bar
15 Deadlifts (155/105 lbs)
Row 1000 Meters
15 Deadlifts (155/105 lbs)
10 Toes-to-Bar
Rest 4 minutes and then repeat.

Goal: 7:00 rounds
Time cap: 9:00 per round

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