Warm-Up | Performance
Two sets of:
Row x 300 meters
Banded Good Morning x 15 reps
Side Plank x 30 seconds per side
Followed by…
Two sets of:
Broad Jump x 3 reps
Kettlebell Romanian Deadlift x 6 reps
Kettlebell Box Step Overs x 4-5 reps
Then…
A.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
B.
Four rounds for time of:
60 Double-Unders
30 Calories of Rowing
10 Deadlifts (275/185 lbs)
B. 16:36 with 400m runs instead of rowing. Because 1. I like running better. 2. Last time we did it, I ran.
Last time was 4/26/23 – 18:33.
Ouch. But good.
15:57
15:35 Rx
18:13 RX
Today we will call it ass destroyer
A. Ok
B. 16:06 Rx