05 OCTOBER 2021


Warm-up Evolution:

Run 400 meters at 60% effort (nostril breath)
1 round of “Cindy”
30 Kettlebell Swings (35lb. / 25lb.)

Rest as needed then,

“Bending Barbells”

Every 4:00 for 20:00 (5 rounds)

Deadlift, 9 repetitions
Hang Power Clean, 6 repetitions
Shoulder to Overhead, 3 repetitions

Note: On the barbell evolution athlete’s pick their weight but must use the same weight for all exercises. This is NOT a complex, meaning that athletes can drop the barbell between exercises. Go as heavy as possible. You can add weight each round of keep the same weight depending on your goals. Technique wins the day.

IMG 5112

Happy Birthday to Darrell!


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