Warm-Up | Performance & Fitness
Two sets of:
Row x 250m
Dive-Bomber Push-up x 10 reps
Plank Shoulder Taps x 20 reps, alternating
Followed by…
Two sets of:
Assault Bike x 60 seconds
Hollow Hold x 30 seconds
Broad Jump x 5 reps
Then…
A.
Five sets of:
Banded Lumberjack Squat x 8-12 reps @ 40X1
Rest 30 seconds
Seated Dumbbell External Rotations x 6-8 reps each @ 2111
Rest 30 seconds
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
30/20 Calories of Rowing
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs (24″/20″)
A. Done
B. 2:55/2:57/3:02
A. Done
B. 4:03 / 3:45 / 3:35
A.
For time:
50/40 Calories of Rowing on Concept 2
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing on Concept 2
8:32
B.
Three sets of:
Barbell Hip Thrusts 185,185,175 x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 22,20,17 seconds
Rest 2 minutes
3:12/3:15/3:18 RX
A. Done
B. 3:04, 2:45, 2:42*
*my ancient bike erg doesn’t measure calories so I subbed with a 1:00 bike sprint
A. Done
B. 3:54/ 3:56/ 3:56
FS 125*3 X3
Sq 115*8 X5
3:08
3:18
3:34