August 29, 2024 – Performance

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…

A.
Every 2 minutes, for 20 minutes (10 sets):
Deadlift x 3-4 reps

These should be challenging sets. If you make 4 successful reps, you should increase the load. If you performed these reps last week, your goal should be to increase load slightly in each set over what you performed last week.

B.
For time:
800 Meter Run
80 Alternating Reverse Lunges with KB/DB Farmer’s Carry (24/16 kg)
800 Meter Run