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…
Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
12 Bar-Facing Burpees
12 Deadlifts (225/155 lbs)
Note times for each set, then total them, aiming for the lowest possible working time across the five sets.
18:20
scaled to 195#
3:17-3:16-3:17-3:13-3:05
16:08
3:05/3:07/3:11/3:09/3:16 =15:48
3:27/3:31/3:26/3:19/3:03
16:46
4:04
4:34
4:52
5:16
5:05
23:51
A. 100 flights on Stair Stepper w/ 30# ruck
B. 3:30 3:21 3:23 3:26 3:24 = 17:00
3:53/3:52/3:54/3:53/3:51=19:43 (I think 😂)