General Warm-Up
Three sets of:
10/7 Calorie Row
15 Banded Good Mornings
50 Foot Single Arm Kettlebell Front Rack Carry (each arm)
25 Single Unders
A)
Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: 12 Deficit Dumbbell or Kettlebell Deadlifts
Station 2: 2 Box Jumps for Height
Station 3: Rest
*Heavier on hip thrusts this week.
B)
For Max Distance:
20 Minute Row
*At the 4, 8, 12, and 16 minute marks, perform the following:
400 Meter Run OR 1000 Meter C2 Bike
**Set row-ergs to a 20 minute clock so that they don’t reset.