Warm-Up | Performance & Fitness
Two sets of:
Supinated Grip, Passive Hang on Pull-up Bar x 30 seconds
Scapular Push-up from Hands or Elbows x 10
Plank x 30 seconds
Followed by…
Two sets of:
Dive-Bomber Push-Up x 10 reps
Cossack Squat x 10 reps
Two sets of:
Kip Swing x 10 reps
Squat with Wallball Hold x 10 reps
Then…
“Cannonball Run”
For time:
800 Meter Run
40 Pull-Ups or 20 Strict Pull-Ups
40 Kettlebell Snatches (24/16 kg; 20 each arm)
40 Wall Ball Shots (20/14 lbs)
800 Meter Burden Run with Wall Ball (20/14 lbs)
40 Wall Ball Shots (20/14 lbs)
40 Kettlebell Snatches (24/16 kg; 20 each arm)
40 Pull-Ups or 20 Strict Pull-Ups
800 Meter Run
Compare your results to August 1, 2023.
33:00 w/15 lb ball
25:25rx strict version
2min on/off
200m run
Max squat cleans
65/ 95/ 115/135/155 lbs
18/ 15/ 9/ 4 / 0
“Cannonball run”
27’49 strict pull up
“Cannonball Run” 32:05
Warm-Up – Done
“Cannonball Run”
WB – 7 kg
KB – 28 kg
20 Strict Pull-Ups
Back after 10 days with the lurgy, knocked me out hard!
Warmup done ✔️
A. ‘Cannonball run’ RX
32’50
Just pleased to have got though it, had to stop often for coughing fits! No easy way to carry the WB 800m!