September 18, 2024 – Performance

Warm-Up | Performance
One set of:
Run x 800m at a conversational pace

Two sets of:
Wall-Sit with Medball in Front Rack x 30 seconds
Front Leaning Rest on Rings x 30 seconds
Passive Supinated Hang on Pull-up Bar x 30 seconds

One set of:
Squat with Medball in Front Rack x 10 reps
Push-up x 8 reps
Scapular Pull-up x 6 reps

Then…

A.
“Fran Sandwich”
For time:
1000 Meter Row
immediately followed by…

Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups

immediately followed by…

800 Meter Run

Compare your results to February 28, 2024.

B.
Two sets of:
Bulgarian Split Squat x 20 reps @ 1010
(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)
Rest 60 seconds between legs, and 2-3 minutes between sets