Warm-Up || Performance
One set of:
Run x 400m at an easy to moderate pace
Two sets of:
Dumbbell Suitcase Carry x 50ft per arm
Dumbbell Side Bend x 15 per side
Bodyweight Walking Lunge x 20 steps
Two sets of:
Single-Arm Dumbbell Floor Press x 10 reps per arm
Single-Arm Devil’s Press x 5 reps per arm
Team Conditioning
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Presses
Rest 2 minutes, and when the running clock reaches 10:00…
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
5 Dumbbell Devil’s Presses
Rest 2 minutes, and when the running clock reaches 20:00…
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Front-Racked Dumbbell Lunges
9 Dumbbell Push Presses
3+8 Ab
4+1 rower
3+10 ab & rower
What’s the team part mean?