Warm Up || Performance
Two sets of:
Palloff Hold x 20 seconds per side
Glute Bridge Walkout x 5 reps
One set, increasing pace as you go, of:
Row x 2 minutes
Kettlebell Goblet Hold Alternating Reverse Lunge x 20 reps
Row x 90 seconds
Kettebell Romanian Deadlift x 15 reps
Row x 60 seconds
Kettlebell Swing x 10 reps
A.
Take 24 minutes to build to today’s 1-RM Deadlift.
Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
B.
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″)
255lbs
9+3
A: 150kg
B: 5+2 BBJO
A. 335# (new PR +8#)
B. 7rds + 5DL
A. New 1rm 105%
B. 7 rnds + 4 reps Rx
A. 165 kgs
B. 4+3 dl
A. 405#
B. 6+4 RX