December 28, 2023- Performance and Fitness

Warm-Up | Performance & Fitness
Two sets of:
Hang x 30 seconds
Prone Plank x 30 seconds
Wall Ball Halo x 5 reps per direction

Followed by…

Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Air Squat x 10 reps
Dive-Bomber Push-up x 10 reps

Then…

A.
For time:
42 Calories of Rowing
21 Strict Handstand Push-Ups
21 Ring Dips
21 Push-Ups
30 Calories of Rowing
15 Strict Handstand Push-Ups
15 Ring Dips
15 Push-Ups
18 Calories of Rowing
9 Strict Handstand Push-Ups
9 Ring Dips
9 Push-Ups