Warm-Up.

Thoracic Iso Holds

Followed by…

Four Sets (alternate sides to complete 2 sets on each side):
Kettlebell Windmill x 5
Waiter Carry x 25 yards
Single-Arm Kettlebell Deadlift x 5
Suitcase Carry x 25 yards
Single-Leg Kettlebell Deadlift x 5

Then…

A.
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – Dumbbell Death March x 12 reps @ 3011
Station 2 – Barbell Hip Thrusts x 12 reps @ 20X1
Station 3 – Side Plank Hold x 30 seconds each side

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (step down)
10 Strict Knees to Elbows or Hanging Leg Raises
10 Alternating Reverse Lunges

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Dan Greyman
Dan Greyman
January 17, 2020 7:17 pm

A.
Death march @ 14kg kbs
Bb hip thrusts @ 80kg
B.
Used 2 x 17.5kg dbs

Total rounds: 3roumds + 3 reps