December 18, 2024 – Performance

Performance | Warm-Up
2 Rounds

Hollow Body Hang x :30
Cat/Cow x :30
Alternating Bird Dogs x :30

Single Arm DB Deadlifts x 5 / Arm
Gorilla Rows x 5 / Arm

A.
Three sets of:
Half-Kneeling Landmine Press x 8 reps each @ 21X1
Rest 60-90 seconds
Batwing Extensions x 8 reps @ 3232
Rest 60-90 seconds

B.
Against a 4-minute running clock…
20/15 Calories of Assault Bike
15 Ring Dips
Max Reps of Double-Unders

Rest 2 minutes, and repeat for a total of three (3) sets.

The Assault Bike Calories should be completed by athletes in less than 100 seconds, so please customize the number of calories to make that challenging, but achievable.