Warm-Up | Performance
Two sets of:
Barbell Hang Squats x 10 reps
Dive-Bomber Push-up x 10 reps
Run x 200m
Followed by…
Two sets of:
Banded Palloff Hold x 30 seconds per side
Barbell Overhead Hold x 30 seconds (work on establishing tension from the feet, through core, up to the barbell)
A.
Every 12 minutes, for 36 minutes (3 sets) for times:
50/35 Calories of Assault Bike or Bike Erg
40 Double-Unders
30 Dumbbell Front Squats (50/35 lbs)
20 Dumbbell Push Presses (50/35 lbs)
800 Meter Run
Athletes should be aiming to finish in 10 minutes or less. If the prescribed rep schemes will not permit at least 2 minutes of rest in the first set, please alter the calories, reps or distances to ensure a bit of rest before tackling the next set.
Is it one or two dumbells workout?
Scaled 800m run -400m run
8:13
8:56
9:27 (11:37 Rx round)
1 min on 1 min rest
12 rounds
2 ring dips
4 supinated pull-ups
6 44 lb kb push presses
8 T2B
I’m looking forward to running several miles cheering on my kids at their xc meet!