Warm-Up.
12-Minute Mobility for Hip Hinge Day

Followed by…

Two Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for “Christine”. Focus on calm breathing.
Quick Release
Kettlebell Swings x 3
Burpees x 3
*Practice speedy transitions throughout
Rest 30-60 seconds

Then…

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

Compare results to April 19, 2019.

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

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Dan Greyman
Dan Greyman
August 15, 2019 11:18 pm

Warm-up completed
A.
Used a 24kg kb
Dlsubbed run for row at a globo gym. Though the treadmill was terrible.
Total time: 13:55
B.
Posted single leg deadlifts @ 2 x 20kg kbs
Glute bridges done on floor with 80kg