December 16, 2019 – Performance

Warm-Up.

Assault Bike x 60 seconds (60-65% perceived effort)

Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward

Assault Bike x 60 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Broad Jumps or Frog Jumps x 5-10 reps

Assault Bike x 60 seconds (80-85% perceived effort)

Then…

A.
Against a 3-minute clock…
Row 500 Meters
Max Reps of Chest-to-Bar Pull-Ups

Rest 60 seconds, and then…

Against a 3-minute clock…
Run 400 Meters
Max Reps of Power Cleans (185/135 lbs)

Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.

Note scores for each movement in each set:
*Set 1 – 36/14 = 50
*Set 2 – 35/13 = 48
*Set 3 – 29/13 = 42
*Set 4 – 28/12 = 40