February 6, 2024 – Performance

Warm-Up | Performance
Two Sets of:
300 Meter Row
50 Foot Kettlebell Overhead Carry, each arm

Followed by…

Two Sets of:
Prone Plank x 30 Seconds
Dive Bomber Push-Up x 10 Reps
Scapular Pull-Ups x 10 Reps
Kettlebell Single Arm Presses x 10 Reps, each arm

Then…

A.
Every 2 minutes, for 16 minutes (8 sets):
Shoulder Press x 2 reps @ 21X1

Start at approximately 70% of your 1-RM and build over the course of the 8 sets to the heaviest possible double.

B.
Two rounds for time of:
30/25 Calories of Rowing
20 Chest-to-Bar Pull-Ups
20 Single-Arm Dumbbell or Kettlebell Push Press* (50/35 lbs)

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.