January 2, 2023 – Performance and Fitness

PERFORMANCE & FITNESS

Warm-Up.

“Mind Muscle Hip Hinge Warm-Up”

Followed by…

Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed

Then…

A.

Three sets of:
Deadlift x 8 reps @ 70% of 1-RM Deadlift
Rest 30-60 seconds
PVC Weighted Cross-Bench Pullover x 5 reps @ 5221
Rest 60-90 seconds

B.

For time:
1000 Meter Row
40 Kettlebell Sumo Deadlifts (24/16 kg KBs)
40 Alternating Reverse Lunges with Kettlebells (24/16 kg KBs)
40 Kettlebell Sumo Deadlifts (24/16 kg KBs)

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