PERFORMANCE 

Warm-Up

Two sets of:
Run x 200m
Slider Seal Walk x 25ft forwards, 25ft backwards

Followed by…

Two sets of:
Dive-bomber push-up x 5 reps
Hollow Hold x 30 seconds

Then…

A.

Four sets of:
20-30 second Ring Support Hold
immediately followed by…
Max Reps of Strict Tempo Ring Dips @ 1111
Rest 30 seconds
Long Lunge Hold x 45 seconds each side
Rest 60 seconds

B.

Every 2 minutes, for 16 minutes (8 sets) for max reps of:
40 Double-Unders
12 Dumbbell Push Presses (50/35 lb DBs)
Max Reps of Wall Walks

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Courtney (she/her/hers)
Courtney (she/her/hers)
April 24, 2023 9:30 am

A. Bar dips: hold 30sec + 6 reps
B. 20lb db’s; 10 wall walks total. Brutal. I picked a lower weight than i thought i would need to go unbroken and still broke at the end 🙂

Last edited 1 year ago by Courtney (she/her/hers)
Mike Slagle
Mike Slagle
April 19, 2023 5:58 pm

Five sets
Deadlifts at 275×6 reps

Tempo ring dips 1111
4, 5, 5, 4

Steven
Steven
April 19, 2023 10:56 am

Today’s workout wasn’t listed yet when I did my workout at 0600 EST. So I did yesterday’s (since I didn’t do it yesterday because it also wasn’t posted before my workout time). So perhaps I’ll just stay a day behind! No worries.

E/2MOM 12 F.S. @ 300#

“Nitrus”
1k Row
50 Thrusters 95#
8:58

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