February 6, 2025 – Performance

General Warm-Up

Three Rounds
200 meter Row or Ski ERG
10 Toe Touches
10 Samson Lunges (5 reps each side)
10 Medince Ball Hamstring Curls

A.
Every 2:30 minutes, for 10 minutes (4 sets) of:
Banded Deadlifts x 10 reps @ 40% of 1-RM
Rest 30 seconds
PVC Weighted Cross-Bench Pullover x 5 reps @ 5221

Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps. The band tensions should add about 40% of your 1-RM Deadlift tension at lockout.

B.
Every 5 minutes, for 20 minutes (4 sets) for times of:
30/20 Calories of Assault Bike
50-Foot Overhead Kettlebell Walking Lunges (24/16 kg)