Warm-Up | Performance & Fitness
Two sets of:
Row x 90 seconds
Slider Curtsy Lunge x 8 per side

Followed by…

One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3
Heels-elevated Flex and Extend x 3
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 6 reps @ 32X1 tempo


Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds

The goal for today is to establish your 8-RM Bulgarian Split Squat. Note this result as it is something we want to see our community build upon. If you don’t have a good selection of dumbbells or kettlebells, you can back rack the barbell to test this lift.

For time:
1000 Meter Row
75 Kettlebell Swings (24/16 kg)
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Air Squats
1000 Meter Row

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Aaron Danielson
Aaron Danielson
April 15, 2024 4:31 pm

A. BSS 25-35-50-70# 70 was hard but doable
rows 65-75-85-95 95# was fine
B. rx based on how it was written used a single KB for lunges 18:33
rows both sub 4 min

April 12, 2024 12:53 pm

A. 2x28kg dbs
B. 23:19 with 20kg kb

April 11, 2024 8:43 pm

A: 12.5/12.5/15/15.
BOR 40kg

B: 2km bike ride
kB 16kg

April 11, 2024 8:44 pm
Reply to  Emma

B: 23.25 bike 2km

Mike Slagle
Mike Slagle
April 11, 2024 5:10 pm

A. Done with 53 lb kbs
Same for rows

B. 16:07 with 60 lb kb swings.

Jesse Teixeira
Jesse Teixeira
April 11, 2024 10:15 am

A. 2x 65# KB squats

B. 19:26 Rx

Cj mo
Cj mo
April 10, 2024 3:46 pm

A. 70lb kbs
B 18.08 rx last row was trash. Felt good til then

April 10, 2024 9:52 am

A. #25s no tempo
#25s for row
B. 22:27
#25 dumbbell for lunges, rx the rest

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