October 9, 2024 – Performance

Warm-Up || Performance
Two sets of:
Palloff Hold x 20 seconds per side
Glute Bridge Walkout x 5 reps

One set, increasing pace as you go, of:
Row x 2 minutes
Kettlebell Goblet Hold Alternating Reverse Lunge x 20 reps
Row x 90 seconds
Kettebell Romanian Deadlift x 15 reps
Row x 60 seconds
Kettlebell Swing x 10 reps

A.
Every 3 minutes, for 15 minutes (5 sets):
Deadlift x 2 reps

These sets should be heavy! Ensure proper mechanics at all times, but the goal is to work at loads just below those that would cause mechanical failure.

B.
Complete as many rounds and reps as possible in 10 minutes of:
50 Double-Unders
20 Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)