Prepping the low back.
The KB Deadlift, aka Suitcase Deadlift, is a simple alternative to the Barbell Deadlift. The narrow stance is the kicker. Those with limited ankle flexibility really struggle with this one.
Zac beasting the Thick DB Hammer Curls.
I’ve integrated the Whip Smash into a few programs these past two weeks. They are SO good at creating an O2 demand they fit nicely into any met-con.
The 30s interval is what you make of it. For most of the females a sub 1:50/500m pace was doable.
Anna and Erin working the Devil’s Tricycles.
While one player rows the other does 12x KB Headcutter. There is no reprieve on the way to 2000m.
Jordan grinding out the 5x Deadlift. I wanted the weight to be doable but challenging, enough to create a sticking point while their heart was still racing from the 30s effort preceding it.
Our first Comp Team competition is tonight. One year has passed since we threw our names into the proverbial hat. The sacrifice. The highs. The lows. The suffering. The comradery. Everything associated with making a commitment and seeing it through makes tonight extra special.