September 26, 2024 – Performance

Warm-Up | Performance
400 m Run
into….

Pec stick walking lunge x 60 sec
Pigeon Stretch x 30 sec/side

Two Rounds:
Bird dog x 10
Single leg hip thrust x 10/ side
Double leg hip thrust x 10/side

Followed by…
Romanian Deadlift with Barbell x 10
Speed Deadlift (light) x 5-7

Then…

A. Week #10 of 12 Deadlift Progression

Every 3 minutes, for 18 minutes (6 sets):
Deadlift x 2 reps

These sets should all be heavier than last week.

B.Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (24″/20″ – step down)
10 Toes to Bar
10 Alternating Reverse Lunges (50/35 lb DBs)