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3 (HEAVY) sets of:
KB Romanian Deadlift x 3 @ 3011
KB Bent-Over Barbell Row x 3 @ 3113
KB Ground to Overhead x 3
KB Front Rack Alternating Reverse Lunges x 6
5 rounds, 3 mins each of:
Run, 400 m
12 Ring Row
*max reps in remaining time, (1)Dumbbell Box Step Over) 50/40 I 30/20
Rest 2 mins between each round.
3 ROUNDS FOR TIME
30 Front Rack Reverse Lunges (95/65) performance|(65/45) fitness
30 HSPU (descending reps)* (performance) I Pike Push Up (fitness)
*HSPU go down by 10 reps every round...30-20-10, Lunges stay 30 each round.
22 Min Cap
REPS, LOADING, VOLUME...
Run -- Scale back the distance to allow athletes to complete the 800 in 4-5 minutes. If the volume of the HSPU is too much for your newer/deconditioned athletes, scale the reps down to something manageable.
800m Run -- Scale the Run to 50/40 Calories on the Bike or max calories in 4:00-5:00. Let’s try to avoid the Row for today’s workout.
Front Rack Reverse Lunges -- If doing the FR Lunges is not an option for today, you can scale this to Bodyweight Lunges. If there is a leg injury you can substitute this with Weighted Sit-ups.
HSPU -- You can have athletes perform Box Push-ups. Moderate weight DB Push Press is also a good sub today.