PERFORMANCE
Warm-Up.
10 minutes of low-intensity Assault Bike or Jogging @ 70%
Followed by…
Band Distracted Hip Flexor Stretch x 45 seconds per side
(while in this position, bring your arms overhead and and reach back for a few pulses)
Against a running clock…
Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent-Over DB Reverse Flies x 20 reps (use very light weight)
When the running clock reaches 5:00…
Two sets (w/ nasal breathing only) of:
Bird Dogs x 45-60 seconds
Kettlebell Sumo Deadlifts x 10-15 reps (light)
Row or Assault Bike x 45-60 seconds
Goblet Hold Thrusters x 10 reps
Rest 60 seconds
Then…
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Deadlift x 1 rep @ 90% of 1-RM
B.
Complete as many rounds and reps as possible in 16 minutes of:
8 Single-Arm Kettlebell Deadlifts (24/16 kg – left arm)
8 Single-Arm Kettlebell Swings (24/16 kg – left arm)
16 Overhead Walking Lunges (24/16 kg – left arm)
8 Single-Arm Kettlebell Deadlifts (24/16 kg – right arm)
8 Single-Arm Kettlebell Swings (24/16 kg – right arm)
16 Overhead Walking Lunges (24/16 kg – right arm)
A: 325#
B: 3 rounds but added a set of heavy DB curls per round
At home with hubby so we did B. And then I did Gymnastics work.
B. 5 + 8 DL on each side and 4 KBS on each side.
A. 5x 305#
B. rx 4 + 18 reps
A. DL x 3 tempo (135, 165, 185, 205, 225)
B. 5 + 40
5 + 32 – scaled to 35 lb. kettlebell
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