FITNESS

Warm-Up.

“Mind Muscle” Hip Hinge Warm-Up

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
Deadlifts x 3
Box Jumps 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 May 14, 2021.

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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Mark
Mark
January 3, 2022 10:42 am

New to the site. What does @20×1 mean or @3011 mean. Any assistance would be greatly appreciated! Thank you in advance.

João
João
January 3, 2022 3:21 pm
Reply to  Mark

Not sure if its the right expression, 😅, sorry for the english…

But its the “move speed”, for ex. @301 its 3 secs (concentric), 0 (non stoping), 1 sec (eccentric)

Hope you got it….

João
João
January 3, 2022 5:50 am

12’45”