PERFORMANCE & FITNESS
Warm-Up.
“Mind Muscle” Full Spinal Warm-Up
Followed by…
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs
Then…
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 10 Dumbbell Devil’s Presses (50/35 lbs)
Station 2 – 20 Calories of Rowing or Bike Erg
Station 3 – 30 Box Jumps (24″/20″ – jump up, step down)
Station 4 – 40 Push-Ups
Station 5 – Rest
Off script today
5 sets of 5
Tempo bench press 20×1 at 175
20 min emom 45 sec work/15 sec rest
Max reps box jumps 27”
Max reps pushups
Max reps 80 lb kbs
Max reps strict pull-ups
Max reps T2B
I realized after I started that I didn’t have anything to write down the results. Oh well! It got hard halfway through.
Did yesterdays work
Clean jerk x 2 emom 2 min
135 165 185 215 225
225 225 225 225 225
4rds of
15 cal row
10 chest to bar pull-ups
5 clean press 135
Creat workout, felt the burn😂 🔥