Warm Up
3 rounds:
250m Row *increasing peace each round
50′ Walking Lunge
10 Goblet Squats
12 Alternating V- Ups
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
B.
“Deceit”
For time:
1000 Meter Row
100-Foot Double Kettlebell Overhead Walking Lunges (24/16 kg)
Compare results to March 8, 2023.
A. Front squat off of 210 137.5-147.5-157.5-167.5-180-190
B. scaled to 16kg kbs 6:55 1000m row in 3:36
FS 110-155
7:04 dbs
16kg kb 08:41
Good one Invictus… deceitful indeed. 🥵 😣
Deadlifts from a few days ago.
315×2 for 10 sets
5k tempo run to follow