Warm-Up | Performance & Fitness
Two sets of:
Row x 250m
Plank Shoulder Taps x 20 reps
Followed by…
Two sets of:
Single Arm L-Seated Dumbbell Press x 8 reps per side
Dumbbell Floor Press x 16-20 reps
*use a lighter warm-up weight for these movement
Then…
Four rounds for time of:
40 Air Squats
30 Kettlebell Swings (24/16 kg)
20 Single-Arm Kettlebell Presses (24/16 kg; 10 each arm)
10 Toes to Bar
400 Meter Run
25:50
23:15 24kg kB
6/6/6/5:15
20:02 Rx
24:53
24:44, subbed the run with a 2:00 bike erg
33:20 Kettlebell 28 kg
22:37 Rx only 3 rounds due to time constraints
27:25 on assault runner