April 2, 2023 – Performance

Warm-Up | Performance
One set of:
Row x 500m at an easy to moderate pace
Followed by…

Two sets of:
Dumbbell Suitcase Carry x 50ft per arm
Dumbbell Goblet Squat x 15
Bodyweight Walking Lunge x 20 steps

Followed by…

Two sets of:
Single-Arm Dumbbell Floor Press x 10 reps per arm
Single-Arm Devil’s Press x 5 reps per arm

Then…

A.
Three sets of:
3 Deadlifts With Eccentric Pause* + 3 Deadlifts @ 65-75% of 1-RM Deadlift
Rest as needed

*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus. After completing the three reps with the pause, perform 3 deadlifts at a tempo of your choosing.

B.
Every 5 minutes, for 25 minutes (5 sets) for times:
24/18 Calories of Assault Bike
6 Devil’s Presses (50/35 lb DBs)
12 Walking Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)