March 29, 2025 – Performance

General Warm-up

Three rounds of:
60 Seconds Assault/Echo Bike
10 Med Ball Hamstring Curl
20 Med Ball Squeeze Marches

Specific Warm-Up
As your members get prepped for the workout and once everyone is set up their deadlift, take them through this to prep for the runs:
Walk on balls of feet x 50 Feet
Walk on heels, toes up x 50 Feet
Sampson lunges x 100 Feet
Skip down + jog back x 100 Feet
Lateral skip (both sides) x 100 Feet
Bear Crawl (Forward and Reverse) x 100 Feet

A.

Four sets of:
Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Bent-Over Dumbbell Rows x 6 reps @ 2111
Rest 90 seconds

B.

Full Effort
For time:
400 Meter Run
21 Deadlifts (205/155 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run

Full Victory
For time:
400 Meter Run
21 Deadlifts (185/125 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run

Goal: Sub 15:00
Time Cap: 20:00