Warm-Up | Performance & Fitness
Three sets of:
60 Seconds Bike, Row, or Jog
100-foot Single Arm Overhead Carry (each arm)
30-45 second *Hold*
*Set 1 – Push-Up Plank
*Set 2 – Back to Wall Handstand
*Set 3 – Nose to Wall Handstand
Followed by…
Two Sets of:
10 Ring Rows
10 Hollow Rocks
10 Supine Overhead Plate Lifts
Then…
A.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1
B.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 20/15 Calories of Assault Bike
Minute 2 – 3-5 Wall Walks
Minute 3 – 10-12 Stationary or Ring Dips @ 1111
Minute 4 – 40-50 Flutter Kicks
Minute 5 – Rest
A.
8×155
B.
✅
A. 6×205, 7×215, 8×225, 6×235
B. 20/20/20/20
12/12/12/12 bar dips
3,3,4,4 wall walks
50/100/100/100
75/95/105/115
15/15/15/13
5/5/4/3
12/12/12/11
50/50/50/50
Chipper style workout today.
40 cal row
40 bench press 135
40 strict pull-ups
40 back squats 205
40 T2B
40 cal row
27:30
Yesterday 4 mile ruck with 40 lb weighted vest
Just over an hour.
Done ! Thanks a lot from France