June 30, 2023 – Performance

Warm Up

Three sets of:
Box Step Up x 10 reps
Kettlebell Farmer’s Carry x 100ft

Two sets of:
Prone Plank x 60 seconds
Double Kettlebell Sumo Deadlift x 10 reps

A.
Deadlift:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 reps
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

B.
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Alternating Pistols
10 Burpee Box Jump-Overs (24″/20″)

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