Warm-Up | Fitness
Two sets of:
Run x 200 meters
Ring Rows x 10 reps
Followed by…
Two sets of:
Dive-bomber push-up x 5 reps
Hang Power Snatch with an Empty Barbell x 5 reps
Empty Barbell Overhead Squats x 5 reps
Then…
A.
Three sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 45 seconds
Waiter’s Carry x 30 seconds each arm
Rest 45 seconds
Supine Ring or Barbell Rows x 8-10 reps @ 2111
Rest 45 seconds
L-Sit Hold x 45-60 seconds (accumulate the time)
B.
Five rounds for time of:
12/9 Calories of Assault Bike
6 Strict Pull-Ups
24 V-Ups