February 15, 2023 – Performance

PERFORMANCE 

Warm-Up.

Two sets of:
Jump Rope x 60 seconds (may practice or perform double-unders during this time)
Pallof Hold x 30 seconds per side

Followed by…

Three sets:
Bodyweight Walking Lunge x 20 reps
Kettlebell Romanian Deadlift x 10 reps
Kettlebell Swing x 10 reps

Then…

A.

Eight sets of:
Deadlift x 3 reps @ 80-83% of 1-RM Deadlift
Rest 30 seconds
Standing Fold-to-Hold Shoulder Extensions x 6 reps @ 2424
Rest 60-90 seconds

B.

Three rounds for time of:
80 Double-Unders
40 Kettlebell Swings (32/24 kg)
20 Alternating Reverse Lunges with KB Goblet Hold (32/24 kg)