Friday, March 28th
Performance Warm-up
3 easy rounds of:
10 slow burpees
10 single leg un-weighted deadlifts each leg
Run 200m
Strength
Deadlift
5 sets of 5 at 75%
*Be explosive once you get to your knees
Performance Notes
These are both hard movements, but if you can keep moving it will be a relatively short workout. If you feel like you’re going to die… that’s about where I’m at as well. 🙂
Performance
21-15-9 of
Devils presses at 50/35
DB facing burpees
Scaled Performance
21-15-9 of
Devils presses at 35/20
DB facing burpees
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Fitness Notes
The objective for this is to rip through this workout as fast as you possibly can. You really want to get into the burn, and know that it will be done quickly.
Fitness Warm-up
3 easy rounds of:
10 slow burpees
10 single leg un-weighted deadlifts each leg
Run 200m
Fitness (bodyweight)
21-15-9 of
Jumping alt lunges each leg (so 42-30-18 total)
Object facing burpees
*This could be a bucket, or shoe, or anything that’s a few inches off the ground.
Scaled Fitness
21-15-9 of
Lunges each leg (so 42-30-18 total)
Burpees
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Kettlebell/Dumbbell
21-15-9 of
KB/DB snatches each arm
DB facing burpees