March 4, 2024 – Performance

Warm-Up | Performance
Two sets of:
Row x 250 meters
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side

Followed by…

Two sets of:
Wall Ball Kang Squat x 10 reps
Dive-Bomber Push-up x 10 reps 
youtube.com/watch?v=kaEtn1jhJWg
Wall Ball Walking Lunge x 10 reps

Then…

A.
Three sets of:
Deadlift With Eccentric Pause x 8 reps @ 55-65% of 1-RM Deadlift
Rest as needed

*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus.

B.
“The Devil’s Advocate”
Three rounds for time of:
20/15 Calories of Assault Bike
10 Dumbbell Devil’s Presses (50/35 lbs)