Warm-Up | Performance & Fitness
Two sets of:
Assault Bike x 90 seconds
Passive Hang on Pull-Up Bar x 30 seconds
Followed by…
Two sets of:
Dumbbell Push Press x 5 reps per side
Dumbbell Waiter’s Carry x 50 feet per side
Broad Jump x 5 reps
Then…
For time:
800 Meter Run
60 Wall Ball Shots (20/14 lbs)
40 Box Jump-Up & Step-Downs (24″/20″)
20 Devil’s Presses (50/35 lb DBs)
800 Meter Run
20 Devil’s Presses (50/35 lb DBs)
40 Box Jump-Up & Step-Downs (24″/20″)
60 Wall Ball Shots (20/14 lbs)
800 Meter Run
56 cal Echo Bike
60 Wall Balls
40 Box Jumps
18 Devils Press (55# dbs)
56 cal Echo Bike
18 Devils Press (55s)
40 Box Jumps
60 Wall Balls
56 cal Echo Bike
35:15
I had a timer malfunction, but right around 33 minutes.
Scaled the DP to 30 lbs. And did empty bar thrusters for wallballs because I was at home with a low ceiling.
27:23
Sub 18lb WB to 8’5″
Warmup done ☑️
A. Done RX
33’41
Thought anything under 30 would have been good, and the it be but I wasn’t getting it!! Hardest bit was DP’s into run into DP’s, seemed to take forever!
For real! I looked at the clock on the last run and it was already 29 min and some. Just tried to keep moving and not walk!
Yea was tough for sure Janelle, nice work for getting it done 👊🏻