PERFORMANCE
Warm-Up
Two sets of:
Row x 90 seconds
Single Kettlebell Sumo Deadlift x 10 reps
Followed by…
Two sets of:
“Depth Drop Series”
Depth Drop x 3 reps
Depth Drop + High Jump x 2 reps
Depth Drop + Broad Jump x 1
Then…
A.
Three sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by…
Romanian Deadlift x 6 reps @ 4011
immediately followed by…
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes
B.
For time:
500 Meter Row
50 Single Kettlebell Sumo Deadlifts (32/24 kg)
50 Chest-to-Bar Pull-Ups
50 Single Kettlebell Sumo Deadlifts (32/24 kg)
500 Meter Row
12:12
B 16:15
Strength only today
Front squats
5×2 at 255
Ring dips
2 reps each set at tempo
10:48 RX
A. 3 Sets
Prone lying banded hamstring curls x 20 – Blue band
Romanian Deadlift x 6 @4011 – 135, 145, 155
Box Jump x 6
B. For Time – 14:45
500m Row – 2:09
50 Single KB Sumo DL @ 24kg – 30/20
25 C2B Pull Ups + 25 Strict Pull Ups – all singles
50 Single KB Sumo DL @ 24kg – UB
500m Row – 2:13
Warm up: ✅
A: ✅
B: 9:54 Rx