Warm-Up | Performance
One set of:
Row x 500m, nasal breathing only
Sumo Stance Banded Good Morning x 20 reps
Bodyweight Walking Lunge x 25 reps
Side Plank Hip Bounce x 30 per side
Followed by…
Two sets of:
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side
Then…
Three rounds for time:
1000 Meter Row
80 Double-Unders
60-Meter Farmer’s Carry (32/24 kg KBs)
40 Jumping Lunges
20 Push-Ups
Time Cap = 40:00
26:24
50s db
23:44 (50 DBs)
rx 1 65# db and 1 32kg kb is what I had
34:26
28:26 – double unders weren’t my best today, kept tripping up. Farmer carry done with 55# dbs.
25:45 Rx
33 minutes
23:35
29:21 w 24&20kg kbs
2 rounds only: 17:00