FRIDAY, MAY 3RD
Performance Warm-up
5 mins on air bike
5 easy rounds of:
10 lunges with twist each way at the bottom of every rep
30 second plank hold
10 single leg KB/DB deadlifts (opposite arm/leg)
Strength
5 sets of 10 deadlifts at 60-70%
Performance Notes
The is a burpee workout more than a deadlift workout even though the deadlift weight is heavy. MAKE SURE YOU KEEP A FLAT BACK ON ALL DEADLIFT REPS!!!
Performance
For time:
100 burpees.
****Every 10 burpees do 2 deadlifts at 315/225
Scaled Performance
For time:
75 burpees.
****Every 10 burpees do 2 deadlifts at 60% of 1RM
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Optional Conditioning
15 mins of easy bike at 4-5 out of 10 intensity, then 15 mins of 7-9 intensity.
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Fitness Notes
The is a burpee workout more than a tuck jump workout, but those tuck jumps will get hard :-).
Fitness Warm-up
5 mins on air bike
5 easy rounds of:
10 lunges with twist each way at the bottom of every rep
30 second plank hold
10 single leg deadlifts without weight
Fitness (bodyweight)
For time:
100 burpees.
****Every 10 burpees do 5 tuck jumps 🙂
Scaled Fitness
For time:
75 burpees.
****Every 10 burpees do 2 tuck jumps 🙂
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Kettlebell/Dumbbell
For time:
100 burpees.
****Every 10 burpees do 3 single leg deadlifts (on each leg) at 70/53.