Monday 3.13.2023

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Sumo Deadlift @ 21X1 tempo
*Set 1 – 7 reps @RPE 6/10
*Set 2 – 6 reps @RPE 7/10
*Set 3 – 6 reps @RPE 8/10
*Set 4 – 5 reps @RPE 8/10
Rest 2 minutes between sets

Build in load each set. For each rep, pause and reset with the barbell on the floor, and focus on a tight core and setting your shoulders before pulling.

B. Three sets of:
Turkish Get Ups x 2-3 reps each arm (or Half TGU x 4-5 reps each arm)
Rest 30 seconds
Supinated Grip Band Pull Aparts x 15-20 reps
Rest 60 seconds

C. Complete as many rounds and reps as possible in 7 minutes of:
3 Burpees
5 Toes to Bar (or Strict Hanging Knee Tucks)
7 Box Jumps (or Step Ups)