Warm-Up | Performance
One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Two sets of:
Prone Pass Through
L-Seated Single Arm Dumbbell Press x 8 reps per side
Two sets of:
Bodyweight Walking Lunge x 20 steps
Air Squat x 10 reps
In teams of two, alternating complete rounds, complete six (6) rounds each for time of:
15/10 Calories of Assault Bike
12 Alternating Pistols
9 Ring Dips
6 Push Presses (155/105 lbs)
3 Hang Squat Cleans (155/105 lbs)
100 pushups then a 5.25 mile slow run done in 50 minutes
Cl+3fs 85/95/105/115/125/135/145/155x
2:30/2:20/2:08/2:00/1:57/2:14 equal rest