Warm-Up | Performance
Two sets of:
Assault Bike x 90 seconds
Dive-Bomber Push-Up x 10 reps
Followed by…
Two sets of:
Double Kettlebell Sumo Deadlift x 10 reps
Kettlebell Farmer’s Carry x 50ft
Dead Bugs x 30 seconds
Then…
A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest as needed
B.
Every 9 minutes, for 18 minutes (2 sets) for times:
750/650 Meter Row
20 Kettlebell Deadlifts (32/24 kg KBs)
30/20 Calories of Assault Bike
A. off of 360 1×340#
B. 50# dbs instead of kbs 750m row and 30 cals echo bike
5:50/5:40
6:27
6:37, 6:12
A. Ok
B. 5:43-6:10 with 35cals bike erg
140-255lbs
285/320/385/430/480/505
4:45/4:47 Rx
Echo bike
A. 205/245/285/325/365/385
B. 5:54/5:51
A. 85/102/120/137/155/163 kg
B. 6:13; 5:56