Fitness: 1. Alt On the 2 min for 20 minutes:
A. 10 Weighted Hip Extensions
B. 30 second Weighted Tuck Hang
2. 4 Rounds: 90 second work / 90 seconds rest
12 Russian Kettlebell Swings (32/24kg)
Max Cal Ski in the remaining time
Performance: 1. Deadlift W15/17
15 minutes to build to a 5RM. Then at the 17 and 20 minute mark hit 2s x 5r x 80% of todays max. Aim to go heavier than 16/6/21
2. 4 Rounds: 90 second work / 90 seconds rest
5 Power Cleans (100/65kg)
Max Cal Ski in the remaining time
Sweat: 30 Min AMRAP
30 Hollow Rocks
30 Med Ball alt Step Ups (20/14lbs)
30/24 Echo Bike Calories
30 Back Extensions
30m Dog Sled Push & Pull (100/80kg on)
30 Ring Rows
Compare to 19/5/21
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