Warm-Up | Performance
Two sets of:
Single Unders x 30 reps
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
Wall Ball Walking Lunge x 10 reps
A.
Every minute, on the minute, for 15 minutes:
Banded Deadlifts x 2 reps @ 50% of 1-RM Deadlift
Stand with the bar as fast as you can. Lower the bar to a dead stop and repeat for all reps. The band tensions should add about 25% of your 1-RM Deadlift tension at lockout – such that the total weight will be roughly 75% of your 1-RM.
B.
Complete as many rounds and reps as possible in 12 minutes of:
30/25 Calories of Rowing
30 Single Kettlebell Sumo Deadlifts (32/24 kg)
30 Double-Unders
135/145 purple
4rnds
MASH
4rnds
30ghd
15 ab
10 pj @115
19:10
Worked out together
A. Luke 205 w/ 2x 2 red bands, 5x green band, 8x green+res band
Ani 145 w/ 10x blue band, 5x blue+red
B. Luke 4+18
Ani 4
started w/ 20/15 cal bike and switched every round
Luke – Did yesterday’s B in the am
3 rds + 8
A) 180# on bar +1 purple + 1 black band
B) 3rds + 28
– Finally starting to feel like I can push it.
– PCS summers are wonky