July 10, 2024 – Performance & Fitness

Warm-Up | Performance & Fitness
Two sets of:
Row x 90 seconds
Single Kettlebell Sumo Deadlift x 10 reps

Followed by…

Two sets of:
“Depth Drop Series”
Depth Drop x 3 reps
Depth Drop + High Jump x 2 reps
Depth Drop + Broad Jump x 1
youtu.be/G0u_EpUHUXU

Then…

A.
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Barbell Hip Thrusts x 6-7 reps @ 20X1
(staying with weight used last week – or around 80% of your 1-RM Deadlift)
Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111
(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)
Station 3 – Hollow Body Hold x 60 seconds
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

B.
Against an 8-minute running clock, complete as many reps as possible of:
1000 Meter Row
Max reps of Dumbbell Burpee Box Step-Overs (50/35 lb DBs over 20″ box)