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TUESDAY 200204

Warm-up:

Individual…

Row 500m
20 Good Mornings

Group….

Warm-up EMOM 10

Odd Minute: Row 30 Sec + 5 Squats

Even Minutes: 3 Deadlifts (starting with empty Barbell – building)
+  5 Pushups

 

Fitness:

Three rounds for time:
500 Meter Row
21 Kettlebell Swings
12 Burpees

Performance:

Three rounds for time:
500 Meter Row
21 Deadlifts (225/155 lbs)
12 Bar-Facing Burpees

Time cap of 16 minutes.

Rest until relatively recovered, and then…


Body Building:

Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3 sec descend
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 2 sec descend
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Mobility:

Banded Hamstrings
Roll Posterior
LAX to Feet

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