September 20, 2024 – Performance

Warm-Up | Performance
Two sets of:
Palloff Hold x 20 seconds per side
Glute Bridge Walkout x 5 reps

Followed by…

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
Kettlebell Romanian Deadlift x 15 reps
Row x 60 seconds
Kettlebell Swing x 10 reps

Then…

A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 2-3 reps

These sets should be challenging. If you reach the top end of the range, increase the load until you’re unable to do so.

B.
For time:
800 Meter Run
50 Chest-to-Bar Pull-Ups
800 Meter Run