FITNESS
Warm-Up
Two sets of:
Row x 90 seconds
Single Kettlebell Sumo Deadlift x 10 reps
Followed by…
Two sets of:
“Depth Drop Series”
Depth Drop x 3 reps
Depth Drop + High Jump x 2 reps
Depth Drop + Broad Jump x 1
Then…
A.
Three sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by…
Romanian Deadlift x 6 reps @ 4011
immediately followed by…
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes
B.
For time:
500 Meter Row
50 Single Kettlebell Sumo Deadlifts
25 Strict Pull-Ups
50 Single Kettlebell Sumo Deadlifts
500 Meter Row
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