January 3, 2025 – Performance

Performance | General Warm-Up

Three sets of:
100 Foot Kettelbell Front Rack Carry
10 Tempo Goblet Squats @ 1111
20 Banded Good Mornings

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 4 reps @ 20X1

Rest 2-3 minutes, and then reduce the load by 5-10% and perform…

One set of:
Back Squat x Max Reps @ 20X1

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

B.
“Speed Limit”
For time:
75/55 Calories of Assault Bike
75 Wall Ball Shots (20/14 lbs)