August 6, 2024 – Fitness

Warm-Up | Performance
200 Meter Run
Band Assisted Lat Stretch x 60 seconds per side
Band Assisted Perfect Stretch x 60 seconds per side
200 Meter Run
Band Assisted Scarecrow x 60 seconds
Hawaiian Squats x 5 reps per leg
200 Meter Run

Followed by…

Two Sets:
Grab a 15-35 lbs plate and complete the following with nasal breathing only…
Overhead Carry x 25′
Goblet Squat x 10 reps (slow and controlled)
Farmers Carry x 25′ (right)
Overhead Squat x 8 reps
Farmers Carry x 25′ (left)
Ground to Overhead x 6 reps
Rest as needed (or don’t rest if not needed)

Then…

Against a 4-minute running clock, for max reps:
400 Meter Run
20/15 Calories of Assault Bike
Max Reps of Strict Pull-Ups

Rest 2 minutes, and repeat for a total of six (6) sets – 36 minutes total.