FITNESS 

Warm-Up.

Two sets of:
Row x 300 meters
Hip Bridge Walkouts x 5 reps @ 4141 tempo

Followed by…

Two sets of:
“Dumbbell Clean Warm-up”
Squeeze Dumbbell Romanian Deadlift x 6 reps
Single-Arm Dumbbell Hang Squat Clean x 6 reps per side
Pause Push-Press x 6 reps per side

Then…

A.

Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1
(staying with weight used last week – or around 80% of your 1-RM Deadlift)
Station 4 – Prone Swimmers x 5 reps @ 4040

B.

Complete as many rounds and reps as possible in 12 minutes of:
6 Dumbbell Hang Power Cleans
12 Alternating Single-Arm Dumbbell Push Presses
12 Alternating Reverse Lunges with Dumbbell Farmer’s Carry

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Randy
Randy
June 20, 2022 12:25 pm

M/6’1”/255/37

Warmup done

Different A

B
8rounds

First two sets all with 55#dbs. Last six sets with 40s.