September 12, 2024 – Performance & Fitness

Warm-Up | Performance & Fitness
Three sets of:
Double Under or Single Under x 20-30 seconds
Scap Pull-up x 10 reps
Dive Bomber Push-up x 5 reps

Followed by…

Two sets of:
Piked Handstand Push-Up x 6-8 reps
Hollow Hold x 30 seconds

Then…

For time:
2000 Meter Row
20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each side)
40 Box Step-Overs with Dumbbell (50/35 lbs to 20″ box)
80 Double-Unders
40 Box Step-Overs with Dumbbell (50/35 lbs to 20″ box)
20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each side)
1600 Meter Run