Monday, March 17th, 2025
Deadlift
Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65-70%
3 Reps @ 70-75%
1 Rep @ 75-80%
Rest as needed between 5-3-1 to complete within the 4:00 time frame
“Ready on the Spot”
4 Sets
3:00 AMRAP
200m Run
20 American Kettlebell Swing
- Max Toe to Bar
Kettlebell: 53/35lb, 24/16kg
*Note: There is no rest periods between AMRAPs
Optional Accessories
For Quality:
5 Rounds
30 Seconds – Single Leg Hip Thrusts, Right
-:15 rest-
30 Seconds – Single Leg Hip Thrusts, Left
-:15 rest-
45 Seconds – Foam Roller Hamstring Curls
-:45 rest-
Aim to perform all movements with a controlled 2-3 second negative. Load a dumbbell or sandbag on your lap for the hip thrusts.
