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
Kettebell Romanian Deadlift x 15 reps
Row x 60 seconds
Kettlebell Swing x 10 reps
Then…
Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
15 Deadlifts (225/155 lbs)
50 Double-Unders
Note times for each set, then total them, aiming for the lowest possible working time across the five sets.
2:56-3:10-3:24-3:47-4:09 Rx
17:26
scaled to 205# 4:36-4:32-4:40-4:37-5:12
3:20/3:07/2:59/2:52/2:58
15:16
400m row
4.58min / 5.05/5.05/5.10/5.05
3:37/3:33/3:27/3:16/3:18
17:11
19:35 Rx