Fitness & Performance
A.
Four sets of:
Romanian Deadlift x 6-8 reps
Rest 60 seconds
Dumbbell External Rotations x 8-10 reps each arm
Rest 60 seconds
or
A.
Deadlift (Your warm up sets should always consist of the empty bar first, then 1 set of 5 reps @40%, 1X5@50%, 1X3@60%, then your work sets:
5@65%
5@75%
5+@85%
Perform the DB External Rotations between your work sets for a total of 4 sets.
B.
Two rounds for time of:
Row 500 Meters
20 Hand-Release Push-Ups
30 Kettlebell Swings (24/16 kg)
Run 400 Meters