Warm-Up | Performance
Two sets of:
Run x 200m
Hanging Knee Raise Hold x 30 seconds
Kettlebell Goblet Squat Hold x 30 seconds
Followed by…
Two sets of:
Single-Arm Dumbbell Overhead Reverse Lunge x 8 reps, alternating
Dumbbell Kang Squat x 6 reps
Dumbbell Goblet Squat x 4 reps
Jumping Squat x 2 reps (take a moment between reps, perform for max height)
Then…
A.
Five sets of:
Barbell Hip Thrusts x 6-8 reps @ 20X1
(go heavy on these – a good starting weight might be around 75% of your 1-RM Deadlift)
Rest 60 seconds
Strict Pull-Ups x Max Reps @ 21X0
(please use some accommodation if needed to perform at least 5 reps)
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)
hip thrusts 225-245×4
pullups 7-7-6-5-5
B. 3+ 19 16kg for lunges
165/185/185/205/205
7/7/8/8/9
6+40 db
225. I feel like more is possible, but it is a struggle getting my feet under me ti get the bar off the ground.
4 rounds with 35’s KBs
A. 270# x 8 on Nautilus; 9-9-6-6-5 Strict PU
B. 6 rounds even, 50# DBs
A. 75%
8-8-8-7-6
9-8-7-6-5
B. 5 rnds scaled to 2x20kg