General Warm-Up
Three Rounds
200 m Row or Ski
10 toe touches
10 Samson Lunge 5/side
10 Med ball Hamstring Curl
A.
Every 3 minutes, for 18 minutes (6 sets) of:
Deadlift x 4 reps
B.
Two sets for times of:
Row 750/600 Meters
20 Toes to Bar
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
A. 215-235-255-275-295-310
B. scaled to 20kg kbs
7:32/8:09, I think i did 25 ttb in the second rd, bonus work
A. 67.5-87.5%
B. 6:40-6:50 2x22kg
A.Set 1: 60% → 100 kg
Set 2: 65% → 107.5 kg
Set 3: 70% → 115 kg
Set 4: 75% → 122.5 kg
Set 5: 80% → 132.5 kg
Set 6: 85% → 140 kg
B. 16:36 minutos
125/155/175/195/215/225
4:45/4:25
A.
135/225/275/315/315/365
B.
6:22/5:53 RX