Monday, April 12, 2021

Performance

Deadlifts 5-3-3-1-1-1, Every 90sec

3 Rounds For Time of:
400m Run
21 KB Swings, 53#/35#
12 Box Jump Overs, 24″/20″
6/4 Bar Muscle-Ups”

Intermediate

Deadlifts 5-3-3-1-1-1, Every 90sec

3 Rounds For Time of:
400m Run
21 KB Swings, 35#/26#
12 Box Jump Overs, 20″/16″
12 Pull-Ups”

Fitness

Every 90sec for 6 sets
5 Deadlifts
45 sec Plank Hold

3 Rounds For Time of:
400m Run
21 Ring Rows
21 Russian KB Swings, 35#/26#
12 Step-Ups, 24″/20″

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