Performance and Fitness | General Warm-Up
3 Rounds
200 m Row or Ski
10 toe touches
10 Samson Lunge 5/side
10 Med ball Hamstring Curl
A.
“Deceit”
For time:
1000 Meter Row
100-Foot Double Kettlebell Overhead Walking Lunges (24/16 kg)
B.
Five sets for max reps:
Bodyweight Bench Press
Rest 20 seconds
Strict Pull-Ups
Rest 3 minutes
If you are currently unable to complete at least 10 reps of either movement in your first set, please customize the loading or add assistance to ensure at least 10-12 reps of each in the first set.
9:10
Bw145
BP 115
10/9/8/8/6
10/10/9/9/7
A. 6:45 scaled 2x20kg
B. 80% bw
11-10
10-10
8-8
7-7
6-6
A. 19:09 minutos (20kg)
B. 13-11/12-11/12-11/9-9/7-7 (62.5kg)
A:7:13 with 35 lb dumbbells
B: BW 205
BP=25 10/5/4/3/3
PU=38 12/8/7/6/5
A.
4:15
B.
BW=245
BP=33 10/7/5/5/6
PU=40 10/8/7/7/8
A. 5:26
B. 185- 12,10,5, 5, 5
Pullups- 7, 6, 5, 5, 5