A.
Mobility, Activation & Warm-Up
B.
Deadlift + Romanian Deadlift
Four Sets of:
9 Deadlifts @ 21X1 + 6 Romanian Deadlifts @ 4011
(can use kettlebells or a barbell for these)
C.
Complete as many rounds and reps as possible in 12 Minutes of:
250 Meter Row
10 Strict Handstand Push-Ups
Rest 3 Minutes, then...
Complete as many rounds and reps as possible in 12 Minutes of:
250 Meter Row
10 GHD Sit-Ups
D.
Aerobic Flush
Complete as many rounds and reps as possible in 40 minutes of:
500 Meter Row
400 Meter Run
800 Meter Bike Trainer
20 Russian Kettlebell Swings
15 Push-Ups
E.
Three Rounds of:
20 Seated Banded Rows
10 Bottoms Up Single Kettlebell Overhead Press
==================================
A.
Done
B.
KB Deadlift: 53's, 53's, 53's, 53's
KB RDL: 35's, 35's, 53's, 53's
C.
8 Rounds
8 Rounds
D.
5 Rounds
E.
Seated Banded Row: Red Band
Bottoms Up KB Press: 18 lb KB (Pink)
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