August 22, 2023 – Performance

Warm-Up | Performance

200 Meter Jog

Followed by…

Three Sets of:
Dumbbell Romanian Deadlifts x 10
Dumbbell Windmills x 5 each side
Dumbbell Glute Bridges x 15
Alternating V- Ups x 20

A.
Every 3 minutes, for 21 minutes (7 sets):
Deadlift
*Set 1 – 6 reps @ 60%
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 reps @ 80%
*Set 5 – 1 rep @ 80-84%
*Set 6 – 1 rep @ 84-87%
*Set 7 – 1 rep @ 87-90%

B.
Three rounds for time of:
400 Meter Run
12 Toes to Bar
12 Left Arm Kettlebell Snatches (24/16 kg)
12 Right Arm Kettlebell Snatches (24/16 kg)

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