Performance | Warm-Up
Two Minutes Assault Bike
Two Sets:
Lateral Monster walk x 60 sec
Forward/backward Monster walk x 60 sec
Air Squat x 30
Empty barbell Split Squat x 5 @ 32X1 per leg
A.
Every minute, on the minute, for 20 minutes (4 sets):
Station 1 – Front-Foot Elevated Split Squat x 8 reps @ 3111 (Left)
Station 2 – Front-Foot Elevated Split Squat x 8 reps @ 3111 (Right)
Station 3 – Strict Handstand Push-Ups x Max Reps in 30 seconds
Station 4 – Front-Leaning Rest on Rings x 40 seconds
Station 5 – Bent-Over Reverse Dumbbell Flyes x 10-12 reps @ 2011
B.
“The Ram”
For time:
75 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots
Compare results to July 26, 2024.
@
A: done
B: 22.37 – hanging knee raises
Hspu 10/11/11/11
9:37
A. Ok
B. 14:35 Rx
BB 45kg/ 6 abmat strict HSPU/ 7,5KG DB
15:58 RX
A: 22.5 KG; 10 HSPU; 10 KG
B: 13:37
A. DB’s 20kg/DB’s 7kg flyes
B. 23:50 minutos
A. Completed
B. 18:28 RX
You and I have usually have around the same times. Usually gives me a time to shoot for