Thursday, 3/5

BASICS:

Four sets of:

  • Deadlift x 8 reps @ 2111
  • Rest 45 seconds
  • L-Seated Dumbbell Press x 8 reps @ 2011
  • Rest 45 seconds
  • Supine Ring Row x 8 reps @ 2111
  • Rest 45 seconds
  • Side Plank x 30 seconds each side
  • Rest 45 seconds

Complete rounds of 30, 20 and 10 reps for time of:

  • Kettlebell Swings
  • Shoulder to Overhead
  • Jumping Lunges

 

PERFORMANCE:

Deadlift

  • *Set 1 – 8 reps
  • *Set 2 – 8 reps
  • *Set 3 – 6 reps
  • *Set 4 – 6 reps
  • *Set 5 – 4 reps
  • *Set 6 – 4 reps
  • Rest 2 minutes
  • Build load every set.

Complete rounds of 30, 20 and 10 reps for time of:

  • 32/24 kg Kettlebell Swings
  • Shoulder to Overhead (115/75 lbs)
  • Pull-Ups
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