September 19, 2024 – Performance & Fitness

Warm-Up | Performance & Fitness
Two sets of:
Bodyweight Box Step-Overs x 10 reps
Row x 250 meters

Followed by…

Two sets of:
Dumbbell Farmer’s Carry x 100m
Kettlebell Romanian Deadlift x 10 reps

Followed by…

Two sets of:
Kettlebell Goblet Squat x 10 reps
Kettlebell Waiter’s Carry x 50 feet per armThen…

Then…

A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
10 Box Jump-Up & Step-Downs (24″/20″)
10 Dumbbell Hang Power Cleans (50/35 lb DBs)

Rest 5 minutes, and when the running clock reaches 20:00…

B.
Complete as many rounds and reps as possible in 15 minutes of:
30/20 Calories of Assault Bike
20 Wall Ball Shots (20/14 lbs)