27/01 – Clarke Kent
January 27, 202430/01 – Everything Bagel
January 30, 2024WARM-UP
2 sets:
- 10 Roll and Reach 10 Iron Cross
- 10 Scorpions
- 10 Dynamic Squat Stretches
-into- 3 sets:
- :30 sec Row/Ski
- 4 Box Jumps
- :30 Jump Rope
- 5 Deadlifts (empty bar – build across sets)
STRENGTH
5 sets of 5 Deadlifts @75% of Heavy Single (Week 1)
- Complete a set on the 2 min for 10 minutes.
WORKOUT PREP
1 set:
- 5/4 Calorie Row
- 5 Crossover Singles
- 4 Box Jump Overs
“PLAIN BAGEL”
4 sets (each/1:1):
- 15/12 Calorie Row
- 45 Crossover Singles
- 15 Box Jump Overs
- 15/12 Calorie Row
20min cap
WATER
- 45 Double Unders
- 12/10 Calorie
- 12 Box Jump Overs
EARTH
- 45 Single Unders
- 10/8 Calorie
- 10 Box Step Limited Equipment Option
