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  • MikeMega

200609

GARAGE(RX)

For Time

30 Burpees

10 Double Kettlebell Sumo Deadlift High Pulls

20 Burpee Box Jumps

20 Double Kettlebell Sumo Deadlift

10 Burpee Box Jump Overs

30 Single Kettlebell Sumo Deadlifts


MINIMAL

For Time

30 Burpees

10 Double Milk Jug/ Backpack Sumo Deadlift High Pulls

20 Burpee Box Jumps

20 Double Milk Jug/Backpack Sumo Deadlift

10 Burpee Box Jump Overs 30 Single Milk Jugs/Backpack Deadlifts


At 3...2...1...Go! You will start by completing 30 Burpees. Next, you will perform 10 Double Kettlebell Sumo Deadlift High Pulls. Then 20 Burpee Box Jumps. Then 20 Double Kettlebell Sumo Deadlifts. After that, you will perform 10 Burpee Box Jump Overs and finally 30 Single Kettlebell Deadlifts. Your score is the time it takes to complete all the reps.


The intended stimulus for this workout is a hard push all the way through until it is done. Plan and use your breaks, but don't plan too many. These are big movements so it can be dangerous to go at an all out sprint. But 85% sounds like a good pace for this.


The weight for this should be moderate to heavy.


Sumo Deadlift High Pulls

They're pretty self explanatory (or start with the video above) but they can cause havoc on you the lower back if you're not careful. Make sure to incorporate a violent hip extension when you come out of the deadlift portion of the movement. If you start pulling too early all that stress goes to your lower back. You can also use Dumbbells or Milk Jugs for this


Burpee Box Jump Overs

Another one of those "big movements" that incorporates 3 movements in one. With these usually a steady "Just keep moving" kinda vibe is needed. But since these are at the end of the workout maybe push these bastards and see how they go. The box or element that your using to jump on or of er shouldn't exceed 24".


Don't let this chipper workout fool you. It's all about how you attack it. Make a game plan and try and stick to it.


Have fun. Stay safe.


Lets get it!!!




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