General Warm-Up
Three Rounds:
Light DB Death March x 20
Medicine Ball Hamstring Curls X 10
Med Ball Squeeze Marches x 20
Light DB Reverse Lunges x 20
A.
Three sets of:
Deadlift x 8 reps
Rest 30-60 seconds
PVC Weighted Cross-Bench Pullover x 5 reps @ 5221
Rest 60-90 seconds
B.
For time:
1000 Meter Row
40 Kettlebell Sumo Deadlifts (24/16 kg KBs)
40 Alternating Reverse Lunges with Kettlebells (24/16 kg KBs)
40 Kettlebell Sumo Deadlifts (24/16 kg KBs)
A. Ok
B. 10:51 2x20kg
B.
10:33 RX
155/175/190lbs
10lbs
9:02
B. 11:41 @ 20kg KBs
What does 5 reps @ 5221 mean?
5” excentric then 2”static in stretched position, then 2” concentric and 1”before another repetition
I don’t know what all this means🥲