Warm-Up | Performance
Two sets of:
Row x 250 meters
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side
Two sets of:
Wall Ball Kang Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Wall Ball Walking Lunge x 10 reps
A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 3 reps @ 75% of 1-RM
B.
Four rounds for time of:
400 Meter Run
25 Kettlebell Swings (24/16 kg)
A. Ok
B. 14:24 Rx am.swing
A. All sets 205#
B. 12:12
A.150kg
B. 11:40rx
A. 130kg
B. 13:43
A. 275
B. rx russian swings 12:06