June 13 , 2023 – Performance

Warm Up

Two sets of:
Run x 200m
Kettlebell Farmer’s Carry x 100m

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.
Six sets of:
Deadlift*
Rest 60 seconds
Weighted Prayer Stretch x 60-90 seconds
https://youtu.be/hDPO55YTqk4
Rest 60 seconds

*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)

B.
Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)