January 16, 2025 – Performance

Performance | General Warm-Up

Two sets of:
Row or Ski 300 meters
Banded Lat Stretch x 45 seconds per side
Banded Hip Flexor Stretch x 45 seconds per side

A.
60 Seconds of Strict Ring Dips

Rest 60 seconds, and then…

Fifteen (15) sets of:
15 Second Ring Support Hold
Rest 15 Seconds
15 Second Ring Dip Receiving Hold
Rest 15 Seconds

B.
Three rounds for time:
400 Meter Run
6 Wall Walk
12 Strict Pull-Ups