General Warm -Up
Teach Barbell Romanian Deadlift technique
– whole foot balance (don’t shift balance backwards/forwards)
– breathing + bracing (don’t hold your breath)
– keep bar tracking over midfoot
Take 5 minutes to build up to working weight for Romain Deadlift and Rows
A.
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Station 2 – Tall Box Jumps x 5 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)
Station 3 – Strict Knees to Elbows x 8 reps @ 2110
Station 4 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0
B.
For time:
500 Meter Row
30 Kettlebell Swings
15 Strict Pull-Ups
30 Kettlebell Swings
500 Meter Row