Thursday, March 3 2022

Perfoamce Strength: 4 Sets

Barbell Hip Thrusts x 6 reps

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 90 seconds

Supinated-Grip Bent-Over Barbell Row x 6 reps

Rest 90 seconds

Performance Metcon: For time:

400 Meter Run or 500m Row/Ski

21 Deadlifts 205/145

400 Meter Run or 500m Row/Ski

15 Deadlifts

400 Meter Run or 500m Row/Ski

9 Deadlifts

400 Meter Run or 500m Row/Ski

Fitness Metcon: For time:

400 Meter Run or 500m Row/Ski

40 Single Kettlebell Sumo-Deadlifts

400 Meter Run or 500m Row/Ski

30 Single Kettlebell Sumo-Deadlifts

400 Meter Run or 500m Row/Ski

20 Single Kettlebell Sumo-Deadlifts

400 Meter Run or 500m Row/Ski