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Thursday, September 23 2021

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Tempo Deadlifts E3MOM
5 Sets X 3-6 Reps @ 50-75%

Continuously Running Clock for Reps:

0:00-2:00 200m Run/Row or 0.5k Bike Max KB Sumo Deadlift High Pull

2:00-3:00 – REST

3:00-5:00 200m Row/Run or 0.5k Bike Max Sumo Deadlifts

5:00-6:00 – REST

6:00-8:00 200m Run/Row or 0.5k Bike Max Bar Facing Burpees

8:00-9:00 – REST

9:00-11:00 200m Row/Run or 0.5k Bike Max Russian Kettlebell Swings

11:00-12:00 – REST

12:00-14:00 200m Run/Row or 0.5k Bike Max Deadlifts

14:00-15:00 – REST
15:00-17:00 200m Run/Row or 0.5k Bike Max American Kettlebell Swings

Barbell Loads = 275/185 RX+315/215 MRX 205/135

Kettlebells = 24/16kgs RX+32/24 MRX 20/12kgs

Kettlebell Development

12 Turkish Get-ups (each arm)
12 Kettlebell One Arm, One Leg Deadlifts (each side)

YOGA IS CANCELED TODAY.

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