January 24, 2024 – Performance & Fitness

Warm-Up | Performance & Fitness
Three sets of:
60 Seconds Bike, Row, or Jog
100-foot Single Arm Overhead Carry (each arm)
:30 – :45 second *Hold*

*Set 1 – Push-Up Plank
*Set 2 – Back to Wall Handstand
*Set 3 – Nose to Wall Handstand

Followed by…

Two Sets of:
Ring Rows x 10 reps
Hollow Rocks x 10 reps
Supine Overhead Plate Lifts x 10 reps

Then…

A.
For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Front-Leaning Rest

Rest 4 minutes until the running clock reaches 15:00, and then…

B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Bar Muscle-Ups or Strict Pull-Ups x 50-60% of Reps Achieved in 60 seconds
Minute 2 – Strict Handstand Push-Ups x 50-60% of Reps Achieved in 60 seconds
Minute 3 – Rowing x 50-60% of Calories Achieved in 60 seconds
Minute 4 – Single-Arm Alternating Dumbbell Snatches x 50-60% of Reps Achieved in 60 seconds
Minute 5 – Ring or Stationary Dips x 50-60% of Reps Achieved in 60 seconds
Minute 6 – 40 seconds of Front-Leaning Rest