August 23, 2024 – Performacne

Warm-Up | Performance
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps

Followed by…

Three sets of the following Kettlebell Complex:

6 Bulgarian Goat Bag Swings
12 Single-Arm Kettlebell Presses (6 each arm)
12 Alternating Reverse Lunges with Goblet Hold
12 Single-Arm Kettlebell Thrusters (6 each arm)
Rest 30-60 seconds

Then…

A.
Every minute, on the minute, for 16 minutes (4 sets of each):
Station 1 – Double-Kettlebell Overhead Carry x 45 seconds
Station 2 – Landmine Row x 8 reps @ 2111 (Left)
Station 3 – Landmine Row x 8 reps @ 2111 (Right)
Station 4 – Farmer’s Carry x 45 seconds (heavy!)

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
400 Meter Run
12/8 Calories of Assault Bike
20 V-Ups

These should be sprint intervals…go hard and use your rest periods to recover and repeat.