February 10, 2024 – Performance

Warm-Up | Performance
One set of:
Run x 400m at an easy to moderate pace

Followed by…

Two sets of:
Dumbbell Suitcase Carry x 50ft per arm
Dumbbell Side Bend x 15 per side
Bodyweight Walking Lunge x 20 steps

Followed by…

Two sets of:
Single-Arm Dumbbell Floor Press x 10 reps per arm
Single-Arm Devil’s Press x 5 reps per arm

Then…

Complete as many rounds and reps as possible in 6 minutes of:
10 Power Snatches (95/65 lbs)
15 Box Jumps (24″/20″)

Rest 4 minutes, and when the running clock reaches 10:00…

Complete as many rounds and reps as possible in 6 minutes of:
5 Devil’s Presses (50/35 lb DBs)
15 Air Squats

Rest 4 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 6 minutes of:
10 Push-Ups
20 Kettlebell Sumo Deadlifts (48/32 kg)