FITNESS
Warm-Up.
“Mind Muscle” Hip Hinge Warm-Up
Followed by…
Two Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for “Christine”. Focus on calm breathing.
Quick Release
Deadlifts x 3
Box Jumps x 3
*Practice speedy transitions throughout
Rest 30-60 seconds
Then…
A.
Three rounds for time:
500 Meter Row
21 Kettlebell Swings
12 Burpees
Compare results to May 14, 2021.
Rest until relatively recovered, and then…
B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
New to the site. What does @20×1 mean or @3011 mean. Any assistance would be greatly appreciated! Thank you in advance.
Not sure if its the right expression, ????, sorry for the english…
But its the “move speed”, for ex. @301 its 3 secs (concentric), 0 (non stoping), 1 sec (eccentric)
Hope you got it….
12’45”