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…
“Six Shooter”
Every 5 minutes, for 30 minutes (3 sets of each) for times:
*Station 1 – 1000 Meter Row
*Station 2 – Three rounds of:
4 Deadlifts (225/155 lbs)
8 Bar-Facing Burpees
12 Walking Lunges with Farmer’s Carry (24/16 kg KBs)
Note your times to complete each station, each set, for a total of 6 times. Sum those 6 scores for your total working time.
3:57/4:05
3:58/4:21
3:59/4:50
scaled to 185 and 16kg kbs
4:06/4:10
4:15/4:20
*got interupted between rounds and had to modify/move spaces. Finished with 12 DLs + 3 rounds of burpees over DB + lunges
Super sweaty
4:00/3:45
4:00/3:52
4:01/3:59
4:38/ 1 rnd + 6 lunges
4:43/ 1 rnd + 6 burpees
4:53/ 1 rnd + 7 burpees
3:23/4:40
3:40/4:34
3:45/4:49
Summary 24:50
RX
Brutal!
DLs @ 45kg
Lunges @ 12kg
28:40
3:46/3:40
3:50/3:34
3:54/3:18
RX
24.37