Performance Care
15 minutes for quality, keep breathing rate under 5 breaths/20 seconds. Count breathing rate after each exercise, do not advance to the next if you are breathing heavier.
15 supinated deadlifts 135/95#
50m farmer carry 32/24kg
30 second bar hang
Intent: Recovery
Fitness Workout
Row 2k
100 Single Leg Box Squats/Step Ups
30 hang cleans 135/95#
Performance Workout
Row 2k
100 pistols
30 hang cleans 205/125#
*You can opt to do this workout in a team of two if you wish, simply double the reps. E.g:
4km row
200 Pistols
60 Hang Cleans
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