Performance | General Warm-Up
Grab pair of DB and complete:
5/4 Cal Assault Bike
Kang Squat x 10
Plank DB Pull Through x 10 / side
DB Front Squat x 10
Dumbbell Death March x 10
X 2
A.
Every 3 minutes, for 12 minutes (4 sets) of:
Banded Deadlifts x 12 reps @ 35% of 1-RM
Rest 30 seconds
Weighted Prayer Stretch x 60 seconds
Stand with the bar as fast as you can. Lower the bar to a dead stop and repeat for all reps. The band tensions should add about 35% of your 1-RM Deadlift tension at lockout.
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
500/400 Meter Row
15 Toes to Bar
15 Deadlifts (225/155 lbs)
A. 125# + green band
B. rx 3:48-3:41-3:45 rows in 1:54 TTB all unbroken
A. Ok
B. 3:33-4:33-4:47 rx
3:10/2:50/2:43
B. RX
3:19
3:53
3:42