Ronnie’s birthday workout is all about posterior chain engagement. This is a sprint workout so the goal is to try and go unbroken. Always easier said then done. We also went through a muscle-up progression and 3 athletes(Aaron, Daniel & Mikey) got their 1st muscle-up, making Ronnie’s birthday workout even more memorable. Awesome! Happy Birthday Ronnie!
Workout of the Day:
“Ronnie”
10 Deadlifts(m-225lbs/f-155lbs)
8 Kettlebell Good Mornings(m-70lbs/f-44lbs)
31 Double-Under Jump Rope
10 Deadlifts
8 Kettlebell Swings(m-70lbs/f-44lbs)
31 Double-Under Jump Rope
10 Deadlifts
8 Box Jumps(m-30″/f-24″)
31 Double-Under Jump Rope
10 Deadlifts
8 Kettlebell Sumo Deadlift High Pulls(m-70lbs/f-44lbs)
31 Double-Under Jump Rope