Performance and Fitness | General Warm-Up
Two rounds of…
60 Elbow or Push-Up Plank Hold
15 Banded Face Pulls
30 Second Pull-Up Hang
30-45 Second Nose to Wall Handstand Hold
10-12 Ring Rows
A.
Six sets of:
Strict Ring Dips*
Rest 30 seconds
Frog Flags x 60-75 seconds
Rest 30-45 seconds
*Set 1 – Strict Ring Dips x Max Unbroken Reps
*Set 2 – Strict Ring Dips x 40% of Max Unbroken Reps
*Set 3 – Strict Ring Dips x 50% of Max Unbroken Reps
*Set 4 – Strict Ring Dips x 60% of Max Unbroken Reps
*Set 5 – Strict Ring Dips x 50% of Max Unbroken Reps
*Set 6 – Strict Ring Dips x 40% of Max Unbroken Reps
B.
Three sets for max calories/reps of:
2 Minutes of Assault Bike
Rest 60 seconds
30 Seconds of Dumbbell Push Press
30 Seconds of Dumbbell Overhead Hold
Rest 2 minutes
A.
18/7/9/11/9/7
B. All with 50lb DB’s
47/19
39/18
45/19
10/4/5/6/5/4
37/15
31/13
27/12
10/4/5/6/5/4
32/ 16
31/ 16
32/ 18
20/8/10/12/10/8
28/11
25/13
25/11