Warm-Up | Performance & Fitness
One set of:
Row x 500m at an easy to moderate pace
Followed by…
Two sets of:
Dumbbell Suitcase Carry x 50ft per arm
Dumbbell Goblet Squat x 15
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 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Presses
15 Calories of Rowing, Ski Erg or Assault Bike
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Presses
Rest 2 minutes, and when the running clock reaches 10:00…
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
5 Dumbbell Devil’s Presses
Rest 2 minutes, and when the running clock reaches 20:00…
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Front-Racked Dumbbell Lunges
9 Dumbbell Push Presses
FS up to 155*10reps (3/3/4)
5rnds 18min cap
100du
20ttb
10fs (125)
4+101
4 rnds 2x16kg dbs & bike erg
5 rnds 2x16kg dbs & row
2 rnds + 15 cals 2x16kg dbs & ski erg