Warm-Up | Performance & Fitness
One set of:
Row x 3-5 minutes at an easy to moderate pace
Dumbbell Farmer’s Carry x 100ft
Bodyweight Box Step Up x 10 reps
Burpee x 10 reps
Box Jump x 10 reps
Row x 500m at a moderate to fast pace
Then…
Against a 5-minute running clock…
20/15 Calories of Assault Bike
400 Meter Run
Max Reps of Burpee Box Jump-Overs in remaining time
Rest 2 minutes, and repeat for a total of FIVE (5) sets – 35 minutes of total workout time.
5 rounds –
. 14
. 16
. 14
. 16
. 16
A. 24″ box 20 cals
9-11-11-10-10
still having to slow down to keep from coughing but a better effort than in a while
11/20/25/25/21
21/21/21/21/22