August 23, 2023 – Performance

Warm-Up | Performance

Three sets of:
100 Foot Single Arm Overhead Carry (each arm)
Windmills x 5 (each arm)
Single Arm DB Presses x 10 (each arm)
Banded Face Pulls x 20

Followed by…

60 Seconds of Nose to Wall Hold Hold
OR 60 Second Hand Plank

A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Wall Climb x 4 reps
Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Ring Dips (with or without scaling option) x 12 reps

B.
Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.