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:
10 Ring Rows
10 Hollow Rocks
10 Supine Overhead Plate Lifts
Then…
Against an 8-minute running clock…
400 Meter Run
4 Wall Walks
400 Meter Run
12 Toes to Bar
Max Calories of Rowing
Rest 2 minutes, and repeat for a total of four (4) sets. Note calories for each set, then sum them for your overall score.
39/44/43/49= 175
32,35,35,37 = 139
Dan = 48, 28, 37, 21 = 134 (Rx)
Amber = 28, 33, 30, 37 = 128
Switched off between row and echo bike
Amber = 4 inch worm w/ push-up, 12 v-ups
32/23/15/22 RX total: 92
I didn’t have glute issues like Anika…I’m just a fat fuck trying to survive on the run. Hahaha
hahahah
A. 39-39-40-38 rx 156 cals
RX
63
52
48
55
total 218 cals 💀
29-39-31-27 tot 126 Rx
8/10/14/12= 44
Having a glute issue so my runs were even slower than usual 😂
# 36/35/32/33 calories
54+52+40+41 cal row
187cal total
Nice 👍 thanks
Row ,400m /Box inch worms / ski cals