FITNESS

Warm-Up.

“Mind Muscle” Warm-Up for Hinging Movements

Followed by…

Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Seasaw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed

Followed by…

Row for 3 minutes. Every 30 seconds, sprint for 5-7 strokes then resume your regular pace.

Then…

A.
Three sets of:
Suitcase Deadlift (Left) x 6 reps @ 2111
immediately followed by…
100-Foot Suitcase Carry (Left)
Rest 60 seconds
Suitcase Deadlift (Right) x 6 reps @ 2111
immediately followed by…
100-Foot Suitcase Carry (Right)
Rest 60 seconds

B.
Every 4 minutes, for 12 minutes (3 sets) for times:
500 Meter Row
16 Alternating Dumbbell Snatches
16 Alternating Reverse Lunges with Dumbbell

Athletes should be have at least 30 seconds of rest between sets; please adjust the rowing distance or number of repetitions accordingly.

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Maciej Krawczyk
Maciej Krawczyk(@speedmateo)
November 27, 2021 8:50 am

A: DL @ DB 35 kgs, SC @ KB 24 kgs
B: 3:19 @ DB 11 kgs