Warmup
For 8 min
30s Line hops or single unders
15 Bodyweight good morning
7 Bent over row
7 Push-up
–Then–
2 Rounds 30s each
Seated hamstring stretch
Child’s pose
Hang from pull-up bar
Workout Notes
Probably one of my favorites from the Rogue Invitational! Although to adapt it for our low equipment option we are going to change things up a little utilizing a burpee deadlift and bent over row with increased reps for the decrease in weight of the sandbag and or dumbbells. Get after this one!
Workout
Rogue Invitational Event 5
“The Mule”
30-20-10
Burpee sandbag deadlift
Bent over row OR pull-up
Accessory
Not For Time
Accumulate 150 push-up
and then
Yesterday’s:
Warm-up: done.
Workout: 14:46
* SDLHP: #53 kb
* Box step-ups: #40
* HSPU/ Presses: 5 kipping hspu’s, 10 presses (#40), 2 hspu’s, 10 presses, 3 hspu’s. 2nd round: all presses.
* C&J: #60
Accessory: done
Thank you!