October 28, 2023 – Performance and Fitness

Warm-Up | Performance & Fitness
Two sets of:
Kettlebell Suitcase Deadlift x 5, right side
Kettlebell Suitcase Carry x 50 feet, right side
Kettlebell Suitcase Deadlift x 5, left side
Kettlebell Suitcase Carry x 50 feet, left side

Followed by…

Two sets of:
Assault Bike x 60 seconds
Box Step up x 6 each leg or Box Jump x 8-10

Then…
In teams of two, alternating each movement, complete ten (10) rounds for time of:
400 Meter Run
20 Dumbbell Burpee Deadlifts (50/35 lbs)
20 Dumbbell Box Step-Overs (50/35 lbs – 24″/20″)

(Partner A runs 400 meters; Partner B performs 20 Dumbbell Burpee Deadlifts; Partner A performs 20 Dumbbell Box Step-Overs; Partner B runs 400 meters; etc…)