Warm-Up
One set of:
Farmer’s Carry x 200m
Followed by…
Two sets of:
Deadbug x 30 seconds
Kettlebell Side-Bend x 10 reps per side
Prone Plank x 30 seconds
Double Kettlebell Sumo Deadlift x 10 reps
Posterior Chain Death Sets
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Deadlifts @ 70% of 1-RM
Minute 2 – 16 Walking Lunges with Farmer’s Carry (32/24 kg KBs)
Minute 3 – 6 Bar Muscle-Ups
Minute 4 – 12 Parallette Shoot Throughs
Minute 5 – 40 Seconds of Prone Plank
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