PERFORMANCE
Warm-Up.
Three sets of:
Assault Bike x 45 seconds
Bodyweight Walking Lunge x 12 steps
Side Plank Hip Dips x 12 reps per side
Followed by…
Two sets of:
Double Kettlebell Sumo Deadlift x 10 reps
Kettlebell Farmer’s Carry x 100ft
Then…
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Deadlift x 1 rep @ 90% of 1-RM
B.
Every 4 minutes, for 16 minutes (4 sets) for times:
25/18 Calories of Assault Bike
20 Walking Lunges with Kettlebell Farmer’s Carry
Been a bad exercise week with oddball back pain.
A. did singles by feel starting at 60% 215-255-290-305-315 so ended at 87% ish. Felt slow but stable and no pain.
B. 35# dbs 2:43-2:38-2:38-2:42
A. 225#
B. 2:52, 3:00, 2:53, 2:53 *25# db’s
Warmup done ✅
A. DL x1 every 3 mins 5 sets
@180kg
B. Every 4 mins
25 cal hand bike
20 walking lunges @2x24kg
2’45, 2’50, 2’40, 2’45
Total 11’00
Done off the chest strap so cals on the hand bike took a while to get the heart rate up again after a rest!!
Have a great weekend team!! 👊🏻