October 3, 2024 – Performance & Fitness

Warm-Up | Performance & Fitness
Two sets of:
Run x 200m
Bottom of Squat Goblet Hold x 30 seconds
Dumbbell Side Bend x 15 reps per side
Dumbbell Suitcase Carry x 50ft per side
Dumbbell Waiter’s Carry x 50ft per side

Followed by…

Two sets of:
Single Arm Dumbbell Deadlift x 10 reps per side (rep starts and finishes with dumbbell between the feet)
Single Arm Dumbbell Thruster x 5 reps per side
Down-Up x 5

Then…

Against a 7-minute running clock…
400 Meter Run
15 Burpee Box Jump-Overs (24″/20″)
400 Meter Run
Max Calories of Assault Bike

Rest 3 minutes, and repeat for a total of four (4) sets. Note the number of calories in each round and then sum them for your overall score.