August 17, 2023 – Performance

Warm-Up

Two sets of:
30 Single or Double Unders
Kettlebell Farmer’s Carry x 100m

Followed by…

Two sets of:
Prone Plank x 30 seconds
Kettlebell Romanian Deadlift x 10 reps
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Swing x 10 reps

A.
Every 3 minutes, for 12 minutes (4 sets) of:
Banded Deadlifts x 12 reps @ 40% of 1-RM

Stand with the bar as fast as you can. Lower the bar to a dead stop and repeat for all reps. The band tensions should add about 40% of your 1-RM Deadlift tension at lockout.

B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Devil’s Presses (50/35 lb DBs)
10 Dumbbell Thrusters (50/35 lb DBs)
50 Double-Unders

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