April 12, 2024 – Performance

Warm-Up | Performance
One set of:
Row x 500m
Bodyweight Walking Lunge x 20 steps
Assault Bike x 2 minutes
Dive Bomber Push-Up x 10 reps

Followed by…

Two sets of:
Kettlebell Waiter’s Carry x 50ft per arm
Kettlebell Goblet Hold Alternating Reverse Lunge x 10 reps

Then…

A.
“The Back 40”
For time:
50/40 Calories of Rowing on Concept 2
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing on Concept 2

B.
Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes