PERFORMANCE & FITNESS
Warm-Up
One set of:
Row x 3-5 minutes, nasal breathing only
Followed by…
Three sets of:
Glute Bridge Walkout x 5 reps
Kettlebell Romanian Deadlift x 7 reps @ 3011 tempo
Kettlebell Swing x 9 reps
Then…
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1
(aim for around 70-80% of your 1-RM Deadlift)
Station 4 – Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups or 6 Strict Pull-Ups
6 Dumbbell Hang Power Cleans (55/35 lb DBs)
12 Alternating Reverse Lunges (55/35 lb DBs)
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