May 10, 2024 – Performance

Warm-Up | Performance
Two sets of:
Row x 250 meters
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side

Followed by…

Two sets of:
Wall Ball Kang Squat x 10 reps

Dive-Bomber Push-up x 10 reps
Wall Ball Walking Lunge x 10 reps

Then…

A.
Four sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by…
Romanian Deadlift x 6 reps @ 4011
immediately followed by…
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes

B.
For time:
1200 Meter Run
60 Pull-Ups
30 Dumbbell Box Step-Overs (20″ box; 50/35 lb DBs)