Warm-Up | Performance
Two sets of:
Run x 200m
Bottom of Squat Goblet Hold x 30 seconds
Dumbbell Side Bend x 15 reps per side
Dumbbell Suitcase Carry x 50ft per side
Dumbbell Waiter’s Carry x 50ft per side
Followed by…
Two sets of:
Single Arm Dumbbell Deadlift x 10 reps per side (rep starts and finishes with dumbbell between the feet)
Single Arm Dumbbell Thruster x 5 reps per side
Up- Downs x 5 reps
Then…
A.
Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds
B.
For time:
400 Meter Run
21 Deadlifts (205/145 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run
A. 335/185
B.11:33
BHT 155/175/185/195 lbs
BOBR 105 lbs
9:27
A. Hip trusts 150 kg, bent over 100 kg
B. 8:40
A. 335/155 lbs
B. 11:04 Rx on assault runner
A. 120kg
row 70-70-75-80 kg
B. 14.21
A: 120kg
Row – 30kg/ 40kg/ 40kg
B: 10.43. run 9secs
A. Hip thrusts: 125#/135/145/155
All rows at 125#
B. 13:04
12:07