July 13, 2024 – Performance & Fitness

Warm-Up | Performance & Fitness
Three sets of:
Double or Single-Unders x 30 seconds
Top of Ring Row Hold x 30 seconds

Followed by…

Two sets of:
Scapular Pull-up x 10 reps
Banded Tricep Extension x 20 reps
Hanging Knee Raise Hold x 20 seconds

Then…

“Beach Muscles”
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips or Stationary Dips
12 Push-Ups
16 Air Squats
immediately followed by…
1600 Meter Relay Run (alternating 400 meters)