Warm-Up | Performance
One set of:
Assault Bike x 3 minutes
Followed by…
Two sets of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebell x 20 seconds
Tempo Goblet Squat x 3 reps @ 30X1 tempo
Broad Jumps x 50 Feet
Then…
A.
Every 3 minutes, for 12 minutes (4 sets):
Front Squat x 1 rep @ 90-95%
B.
Every 4 minutes, for 16 minutes (4 sets) for times:
20/15 Calories of Assault Bike
20 Alternating Pistols
9 Box Jump-Overs (30″/24″)
A. 130/130/135/130 kg
B. 2:30/2:17/2:19/2:07
A. @285
B. Done.
170lbs x4
2:27
2:17
2:20
2:19
First rnd was 2:44…counted that as a warm-up 🙂
A. 93% #115
B. Supported pistols. Legs are on fire.
3:45/ 3box jumps/1/3
Couldn’t jump in 3rd round. Leg muscles were too tight