Warm-Up | Performance & Fitness
One Set of:
500 m row, nasal breathing
Followed by…
Two sets of:
100 Foot Walking Lunge
:30 Seconds Air Squats
3-5 Strict Pull ups
3 Dumbbell Devils Press each side
Then…
Five rounds for time:
500/400 Meter Row
40 Double-Unders
30 Air Squats
20/15 Calories of Assault Bike
100 Meter Farmer’s Walk (32/24 kg KBs)
Time Cap = 40:00 Minutes
29:49 50lbs db
34:40
32:27 rx
39:05
80 singles
55 KB farmers carry…..super hard and taxing work out
Yesterday’s workout
Strict press all sets at 105. That seemed pretty easy today.
B. 7:46
35:33
No bike so did 200m sprint.
37:07 on echo bike and farmer carry done with 55# dbs. The farmer carry SUCKED!
Yes it did!!
Worst part
36:48
80 SU
20kg kbs
33:25
*55lb dbs
30:49 RX
36:56
1000m Bike Erg
Kept it steady
Time: 35:35
500 m row
Single unders
120 m farmers carry 32 kg kbs