January 18, 2025 – Performance

Performance | General Warm-Up

250 Meter Row @ easy pace
150 Meter Row @ medium pace
100 Meter Row @ fast pace

and then …

Over the Shoulder Barbell or Rig Stretch x 30 seconds per side
Butterfly Stretch x 60 seconds (ease into this position)

and finish with …

Dumbbell Complex
Goblet Squat x 10 reps @ 3111
Dumbbell Cossack Squats x 10 reps
Dumbbell Tuck Ups x 10 reps

With a partner, complete as many rounds and reps as possible in 35 minutes of:
60 Cal Assault Bike
50 Shoulder to Overhead (115/75 lbs)
40 Alternating Lunges (115/75 lbs)
30 BMU or 15 Rope Climbs